Wednesday, May 31, 2017

Deads, Double-unders, Front Squats, Double-unders, Press

WOD

Barbell

A) Thruster, 5-4-3-2-1

-Optional Accessory Work
B) Seated Box Jump, 5-5-5-5-5
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Body-Weight-Only
For time / 20 cap
100 Lunges
Run 800m
50 Lunges
Run 400m
25 Lunges
Run 200m

Foundations / Conditioning
For time / 20
50 Deads 135/95 | 115/80
50 Double-unders
50 Front Squats 115/80 | 95/65
50 Double-unders
50 Strict Shoulder Press 95/65 | 75/55

Competition
For time / 12 cap
40/33 cals Bike
50 UB Double-unders
40' HSW
50 Alt DB Snatch, 80/50 | 60/35

*Kicker
Rest one min
-then
Max Distance in 30 pulls on the Rower

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