Monday, July 24, 2017

Double unders, Pull-ups

WOD

Bar Work

A) Back Squat, 5x5 @ 60%
B) DB Snatch, 3-2-1

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Body-Weight-Only 
10 RFT / 20 cap
50 Single-unders
15 Air Squats

Foundations
For time / 15 cap
50 Air Squats
40 Lunges
30 Inv C2B
20 Burpees
10 Bear Complex 75/55/35

Conditioning
12 miniute clock:
50 Double-unders
AMRAP UB Pull-ups
*Buy-in each round with 50 DU's / score = total pull-ups

Competition
For time / 20 cap
8 Deads 365/225 | 315/205
40 GHDSU
80 Double-unders
4 Rope Climbs
80 WBS (all to 10' target)
4 Rope Climbs
80 Double-unders
40 GHDSU
8 Deads

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Kicker
Rest exactly 1 minute after your WOD
-then
For time:  21 Burpees, 15 WBS, 9 Burpees

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