Wednesday, July 26, 2017

Lunges, WBS, Power Cleans

WOD

Bar Work
A) Shoulder Press - 3x5 @ 60%
B) Snatch Deadlift + Hang Snatch High-pull, 5x3@ 100% of 1 RM Snatch

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Body-Weight-Only 
3 RFT / 20 cap
Run 400m or Row 500m
30 Burpees

Founditioning
Partner / AMRAP 15
210 Lunges
150 WBS
90 Power Cleans 95/65 | 75/55#

Competition
For time / 20 cap
21 T2B
15 Burpee Box Jump, 24/20"
9 Clean & Jerk 115/80 | 95/65
21 Burpee Box Jump
15 Clean & Jerk 135/95 | 115/80
9 T2B
21 Clean & Jerk 155/105 | 135/95
15 T2B
9 Burpee Box Jump

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Kicker
Rest exactly 1 minute after your WOD
-then
For time:  100 Push-ups (men - strict / women - hand release)

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