Friday, July 21, 2017

WBS, Power Clean, KBS, Power Snatch, Burpee Box Jumps, Thrusters

WOD

Bar Work

EMOM x 10 -  3 Hang Power Cleans + 2 Front Squats + 1 Push Jerk + 1 Split Jerk

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Body-Weight-Only 
AMRAP 20
Row 500m
21 Burpees
500 Single-unders
15 Burpees
Bike 50/40 Cals
9 Burpees

Metcon
For time / 20 cap
42 WBS 20/14/10#
42 Power Clean 135/95 |  115/80
30 KBS 55/35 | 45/25#
30 Power Snatch 115/80 | 95/65
18 Burpee Box Jumps, 24/20"
18 Thrusters 95/65 | 75/55

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Kicker
Rest exactly 1 minute after your WOD
-then
For time:  50 Burpees

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