Tuesday, June 27, 2017

Row

WOD

Bar Work

A) Shoulder Press, 3-3-3-3-3
B) Hang Clean, 2-2-2-2-2
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Body-Weight-Only
5 Rounds / 3 minute clock
15 Burpees
AMRAP Single-unders
-rest 1 minute

Foundations 
For time / 20 cap
50 Sit-ups
40 Push-ups
30 Power Clean & Jerk 75/55/35
20 Inverted C2B Pull-ups
10 Front Squats 75/55/35
20 Inverted C2B Pull-ups
30 Power Snatch 75/55/35
40 Push-ups
50 Sit-ups

Conditioning
AMRAP 20
Row 200m
-rest 1 min

Competition 
AMRAP 20
1 Dead, 1.5x Body Weight
1 Bench Press, Body Weight
1 Squat Clean, 3/4 Body Weight
*Add 1 rep each round

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Kicker
Rest exactly 1 minute after your WOD
-then
For time:  300 Single-unders or 100 Double-unders + 15 Burpees

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