Wednesday, August 9, 2017

Ground-to-Overhead, Burpees

WOD

Bar Work

A) Shoulder Press 3x5 @ 65%
B) Snatch Deadlift + Snatch High-pull, 5x3@110% of 1 RM Snatch

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Body-Weight-Only & Foundations
For time / 20 cap
RUn 800m
100 Lunges
Run 600m
75 Hollow Rocks
Run 400m
50 C2B Inv Pull-ups
Run 200m
25 Burpees

Conditioning 
For time / 20 cap
50 Ground-to-Overhead, 135/95 | 115/80
*Do 3 burpees the first break, 4 the second break, 5 the third break and so on.

Competition
For time / 18 cap
30/20 cals Bike
100 Double-unders
25' HSW
200m Sandbag Carry
25' HSW
100 Double-unders
30/20 cals Bike
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Kicker
Rest exactly 1 minute after your WOD
-then
For time:  100 Push-ups (men strict)

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