Monday, June 26, 2017

Deadlift, T2B, HSPU

WOD

Bar Work

A) Power Snatch + OHS - 2@60%, 2@65%, 2@70% x 3
B) Back Squat - 5@75%, 1@80%, 5@75%, 1@82.5%, 5@75%, 1@85%
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Body-Weight-Only
For time / 20 cap
Run 1600m
-rest 2 mins
Run 800m
-rest 1 mins
Run 400m

Foundations 
3 RFT / 20 cap
21 KBS, 55/35/25#
15 Cal Row
9 Burpees

Conditioning
21-15-9 For time / 15 cap
Deadlift, 225/155 | 205/135#
T2B
HSPU

Competition 
For time / No cap
50 GHDSU
40' HSW
30 Clean & Jerk 135/95 | 115/75
20 Pull-ups
10 Front Squats 135/95 | 115/75
20 Pull-ups
30 Snatch 135/95 | 115/75
40'HSW
50 GHDSU

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Kicker
Rest exactly 1 minute after your WOD
-then
For time:  21 Burpees, 15 Pull-ups, 9 WBS


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