Thursday, July 20, 2017

Row, Double-unders, Burpee Box Jumps

WOD

Bar Work

Back Squat 3x5@60%, 2x3@70%, 1x2@80%, 1x1@90%, 92.5, 95, 97.5

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Body-Weight-Only 
AMRAP 20
50 Air Squats
40 Hollow Rocks
30 Inverted Pull-ups
20 Push-ups
10 Burpees

Foundations
Partner WOD / AMRAP 20
21 Push-ups
15 Ground to Overhead, 75/55/35
9 Cals Bike 

Conditioning 
For time / 10 cap
Row 30 cals
100 Double-unders
30 Ground to Overhead, 95/65 | 75/55

Competition
5 Rounds / 3 min clock
20 GHDSU
5/3 Bar Muscle-ups
AMRAP Hang Squat Cleans 135/95 | 115/80
-rest 2 minutes

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Kicker
Rest exactly 1 minute after your WOD
-then
For time:  100 Air Squats

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