Friday, June 30, 2017

Jump Rope, Burpee, KBS

WOD

Bar Work

3 Second Paused Front Squat - 5@50%, 4@55%, 3@60%, 2@65%, 1@70%x3
*Percentages based on 1 rep max Front Squat

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Body-Weight-Only 
20 min clock:
Bike 75/60 Cals
666 Single-unders
Run 800m
(do the above in any order)
AMRAP Burpees in time remaining

Metcon
AMRAP 20
30 Double-unders / 90 Single-unders
5 Burpees
AMRepsAP UnBroken Am. KBS, 55/35/25#
(Recover & repeat until time expires)
*Score = total KBS
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Kicker
Rest exactly 1 minute after your WOD
-then
For time:  100 Push-ups (men-strict)

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