Wednesday, May 24, 2017

Run, KBS, WBS, DB Snatch

WOD

Barbell

A) Deadlift -1x5
B) Power Clean - 5x3

-Optional accessory work:
C) Row - 5x10 pulls to find lowest 500m split time
___________________________________________________________________

Body-Weight-Only
For time / 20 cap
1000m row
50 push -ups
25 Inverted C2B pull-ups
50 sit ups
1000m run

Foundations 
AMRAP 20 
50 Single unders
15 Burpees
20 Front rack lunges, 65/45/35

Conditioning 
For time / 18
Run 1 mile
50 KBS, 55/35 | 45/25#
40 WBS
30 Dumb Bell Snatches, 50/35 | 40/25#

Competition
3 RFT
10 Skin the Cat
KB Farmers Carry around building, 55/35/25#
2 min OH Hold, 135/95 | 115/80


*Kicker
Rest one min
-then
For time:  100 abmat sit ups




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