MON07MAR2016

12794922_10153911083147660_982854297415734824_o

WOD

Conditioning
Make-Up/Repeat Open 16.2

-OR-

4 Rounds for time (15 min cap):
200 Meter Run
15 Thrusters (95/65)
10 Pullups | R+ C2B Pullups

Rest 4 minutes:

4 Rounds for time (15 min cap):
14 OHS (95/65)
7 Bar-Facing Burpees
14 TTB

15 min cap for each effort. Record time each effort separately.

Extra – After Conditioning

6 sets w/weight vest on – 3 kips only + 3 kipping PU + 15 sec hold w/ chin over bar

4 x 10 – Weighted Hollow rocks on ground(make them perfect)

Snatch + Hang Snatch: 5 sets of 1+1 @ 80%-90%, rest 90 sec between

Hang Clean + Clean: 4 sets of 1+1 @ 85%-90%, rest 90 sec between

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