Friday, June 2, 2017

Bike, Box Jump, WBS, Power Snatch

WOD

Barbell

Power Clean + Front Squat + Split Jerk + Behind the Neck Push Press, 1-1-1-1-1

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Body-Weight-Only
For time / 20 cap
1000 Single-unders
* 5 Air Squats each break

Foundations 
Partner / 20 cap / 1 works
100 Front Squats, 75/55/35
100 Cal Row
100 Hand Release Push-ups

Conditioning
For time / 15 cap
20 cals Bike
30 Box Jumps, 20"
40 WBS
50 Power Snatch, 95/65 | 75/55

Competition
3 RFT / 20 cap
KB Farmers Carry around building, 70/55/35
30 GHD Sit ups
10 Tire Flips
5 Muscle-ups (ring or bar)


*Kicker
Rest one min
-then
1 min - Max Calories Bike


























































































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