Wednesday, July 5, 2017

Thrusters, Pull ups, Double-unders, T2B

WOD

Bar Work

EMOM x 10 - Power Clean + 2 Front Squats, work to a heavy set
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Body-Weight-Only 
10 RFT / 20 cap
5 Burpees
10 Hollow Rocks
15 Reverse Hypers

Foundations 
For time / 20 cap
500m Row
30 Deadlifts 135/95 | 115/80
500 Single-unders
30 Back Squats 135/95 | 115/80
500m Row

Conditioning & Competition
For time / 15 cap
45 Thrusters, 95/65 | 75/55
45 Pull-ups
*30 Double-unders + 7 T2B each break

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Kicker
Rest exactly 1 minute after your WOD
-then
For time:  20 Cal Bike +  15 Burpees + 10 Pull-ups

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