by bbaker | Jan 19, 2018 | WOD | 0 comments
BARBELL
EMOMx10 – Hang Power Snatch + Overhead Squat + Snatch Balance (work to a heavy set)
ACCESSORY
1) Banded Face Pulls – 3×10
2) Handstand work: kick-ups, toggles, descents, hspu, walk, holds
BODY-WEIGHT ONLY
For time / 15 cap / Any order
Row 500m
50 Burpees
Bike 50/35 cals
WOD
For time / 12 cap / 21-15-9 reps for time of:
Deadlifts 225/155 | 205/135 || RX+ 315/205 | 275/185
Box jumps 24/20 | RX+ 30/24/20″
KICKER
For Time:
30/20 cals Bike
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