Wednesday, June 28, 2017

OH Hold, Front Squats, Burpees

WOD

Bar Work

A) Back Squat - 10 RM
B) Behind the Neck Jerk, 1-1-1-1-1-1-1
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Body-Weight-Only
4 RFT / 20 cap
30 Tire Jumps
20 Sit-ups
10 cals Bike

Foundations 
AMRAP 15
10 WBS
15 Hollow Rocks
Run 200m

Conditioning
3 RFT / 18 cap
Accumulate 2 min Overhead Hold, 135/95 | 115/80
15 Front Squats, 135/95 | 115/80
*10 burpees each break

Competition 
For time / 15 cap
Row 90 cals
60 GHD Sit ups
30 Front Rack Lunges, 135/95 | 115/80
15 T2B
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Kicker
Rest exactly 1 minute after your WOD
-then
AMRAP 3:  Row 300m then AMRAP Burpees


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