Tuesday, July 11, 2017

WBS, 30 Double-unders

WOD

Bar Work

A)  Shoulder Press, 5-5-5-5-5
B)  3 Hang Clean High Pull + Hang Clean, 1-1-1-1-1
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Body-Weight-Only 
5 RFT / 20 cap
100 Single-unders
30 Lunges

Foundations 
5 Rounds / 3 min clock
30 KBS, 35/25#
AMRAP Push-ups
-rest 1 min

Conditioning 
10 RFT / 20 cap
15 WBS
30 Double-unders

Competition
For time / 20 cap
50 Power Cleans 135/95 | 115/80
40 T2B
30/25 Cals Bike
20 Power Snatch 135/95 | 115/80
10 Bar Muscle-up

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

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