Monday, July 10, 2017

Bike, Thrusters, Pull ups

WOD

Bar Work

A)  Back Squat, 10-10-10-10
B)  3 Hang Snatch High Pull + Hang Snatch, 1-1-1-1-1
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Body-Weight-Only 
For time / 15 cap
40-30-20-10
Air Squats
Inverted C2B or Ring Rows
Hand Release Push-ups

Foundations 
3 RFT / 15cap
Row 21 Cals
21 Ground to Overhead 75/55/35
21 Hollow Rocks

Conditioning 
AMRAP 15
Bike 21 cals
15 Thrusters 95/65 | 75/55 
9 Pull-ups

Competition
2 RFT / 20 cap
Run 1600m
50 GHD Sit ups
*Wear a vest, 20/10#

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Kicker
Rest exactly 1 minute after your WOD
-then
AMRAP 1 min:  Burpees

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