Thursday, May 18, 2017

Run, Pull ups, PUsh ups, Squats

WOD

Barbell

EMOM x 10 - Clean High Pull + Hang Clean + Split Jerk

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Body-Weight-Only
For time / 20 cap
Run 1600m
rest 3 mins
Run 800m
Rest 2 mins
Run 400m

Foundations 
For time / 15 cap
100 Lunges
50 KBS, 55/35/25#
100 Cal Row

Conditioning
For time / 20 cap
Run 400
50 Pull ups
100 Push ups
150 Air Squats
Run 400

Competition 
Partner WOD
10 RFT / 20 cap
10 WBS 25/20/14
10 Hang Power Clean, 135/95 | 115/80


*Kicker
Rest 1 minute
-then
For time:  30 Burpees


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