Monday, June 5, 2017

Deadlifts, GHDSU, Burpees

WOD

Bar Work

A) Push Press, 5-5-5-5-5

-Accessory Work
B) Face Pulls w/ a band, 3-5 sets of 8-12

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Body-Weight-Only
For time / 20 cap
8 RFT
Run 200m
10 Push-ups

Foundations 
10-9-8-7-6-5-4-3-2-1 for time:
KBS, 35/25#
Box Jumps or Step ups, 20"

Conditioning
For time / 15 cap
21-15-9
Deadlifts, 225/155 | 205/135
GHD Sit ups
Burpees

Competition
AMRAP
3 mins - Double-unders
-rest 1 min
3 mins - Power Cleans 155/105 | 135/95
-rest 1 min
3 mins - WBS, (2nd bolt)
-rest 1 min
3 mins - Cals Bike

*Kicker
Rest one min
-then
2 mins - AMRAP Burpees

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