Monday, June 19, 2017

OHS, T2B, Row

WOD

Bar Work

A) Snatch High Pull + Power Snatch, 3x2@65%
B) Back Squat, 3x3@70%
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Body-Weight-Only
For time / 20 cap
Run 200m
20 Air Squats
10 Hand Release Push-ups

Foundations 
Partner WOD / AMRAP 15
1000 Single-unders
100 KBS, 55/35/25#
EMOM both do 3 Burpees

Conditioning 
For time / 15 cap
21-15-9
Overhead Squat, 95/65 | 75/55
T2B
Bike for calories

Competition
For time / 20 cap
50 UB WBS
100 Double-unders
10 Muscle-ups (any)
100m Farmers Carry, 70/55/35
50 HPC, 95/65 |  75/55
100/75 Strict Push-ups


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Kicker
Rest exactly 1 minute after your WOD
-then
For time:  21 Hang Power Cleans 135/95 | 115/75, 15 Burpees, 9 Pull-ups



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