Thursday, July 13, 2017

Row, Thrusters, Burpees

WOD

Bar Work

A) Front Squat 2-2-2-2-2
B) Snatch Deadlift 3x5 @ 110% of 1 RM Snatch

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Body-Weight-Only 
For time / 20 cap
100 Lunges
100 Sit-ups
100 Cal Row

Foundations  
Partner / For time / 15 cap
Bike 100 cal
75 Thrusters, 75/55/35
50 Bar Facing Burpees

Competition & Conditioning
For time / 22 cap / In any order 
50 GHD Sit ups
50 Box Jumps, 24/20"
50 KBS 70/45 | 55/35
50 T2B
50 Double-unders
50 OH Lunges, 45/25 | 35/15
50 WBS
50 Burpees


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Kicker
Rest exactly 1 minute after your WOD
-then
Max Cal Bike in 1 min


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