WOD
Barwork & Accessory
A) Back Squat, 20 rep max
B) Seated Box Jumps, 5-5-5-5-5
C) Mobility, 5×2 mins
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Foundations
10-9-8-7-6-5-4-3-2-1 / 15 cap
Tire Jumps
Thrusters 75/55 | 65/45
*10 Burpees b/w rounds
Tire Jumps
Thrusters 75/55 | 65/45
*10 Burpees b/w rounds
Conditioning
8 RFT / 15 cap
5 Front Squats 115/80 | 95/65
9 T2B
5 Front Squats 115/80 | 95/65
9 T2B
Competition
3 Rounds
Tabata Bike
1 min – AMRAP Hang Squat Snatch 95/65 | 75/55
Tabata Bike
1 min – AMRAP Hang Squat Snatch 95/65 | 75/55
* Score = total calories + reps
*Cool Down
Rest 1 minute following the workout
-then
1 minute – Row as far as possible
-then
1 minute – Row as far as possible