FRI29SEP2017

WOD

Conditioning
For Time, 21-15-9 of:
Power Cleans (115/75)
Hand Release Pushup
Thruster (115/75)
Pullups
Deadlift (115/75)
Push Press (115/75)
Wallballs (20/14)
Toes to Bar
–400m run after each round–

Notes: HRPU- Quads can not touch throughout for good rep.
R+ 135/95 throughout with HSPU in place of PP

Extra

Snatch grip Push Press + 1 OHS: 5+1,4+1,3+1,3+1,3+1,3+1 to 3+1rm for the day

Back Squat: Find 1RM

5 sets on rings – all w/towel b/n feet
3 Hollow/arch kips
3 MU
3 Strict Dips

Bootcamp

Conditioning
Teams of two, for time, 21-15-9 of:
Push Press
Hand Release Pushup
Thruster
Jumping Pullups
Deadlift
Wallballs (20/14)
Knees to Chest
-200m run after each round-
*Split reps as desired, run together

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