Friday, July 7, 2017

Tire Flips, Burpees

WOD

Bar Work

EMOM x 10 - Deadlift, find a heavy set
or
EMOM x 10 - Bear Complex, find a heavy set
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Body-Weight-Only 
AMRAP 7
Burpees
-then
AMRAP 7
Bike for calories

Foundations 
For time / 17 cap
500m Row
50 Hollow Rocks
30 Inverted Barbell Chest-to-Bar Pull-ups
50 Hollow Rocks
500 Single-unders

Conditioning 
Teams of 3 / 20 cap
100 Tire Flips
*Do 5 synchronized burpees every 10 flips

Competition
AMRAP 15
5 Sandbag Front Squats, 150/75#
10 Pistols
5 GHD Raise
10 Toes Thru Rings
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Kicker
Rest exactly 1 minute after your WOD
-then
For time:  30 Front Rack Lunges, 95/65 | 75/55#


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