Wednesday – 130320

Need to have all March Madness brackets submitted by tip off on Thursday.

WOD

Fitness

For time-

2 rounds of:
20 KB Front Squats
10 Pullups or Ring Rows
20 KB Swings

Run 800M

2 rounds of:
15 KB Front Squats
5 Pullups or Ring Rows
15 KB Swings

Performance

For time-

3 rounds of:
20 KB Front Squats 24/16kg
10 C2B Pullups
20 KB Swings 24/16kg

Run 800M

3 rounds of:
15 KB Front Squats 24/16kg
5 C2B Pullups
15 KB Swings 24/16kg

Competition

BB Gymnastics

1) 7×2 Vertical Snatch from blocks (at hip) – heaviest possible, rest 60-90 sec. DEMO VIDEO

2) 7×2 Vertical Clean from blocks (at hip) + 1 Push Jerk – heaviest possible, rest 60-90 sec. DEMO VIDEO
Notes: Two Vertical Cleans should be performed, then one Push Jerk after the second Clean.

Conditioning

For time-

3 rounds of:
20 KB Front Squats 24/16kg
5 Bar Muscle-Ups
20 KB Snatches (partition in any way) 24/16kg

Run 1 mile

3 rounds of:
15 KB Front Squats 24/16kg
3 Bar Muscle-Ups
15 KB Snatches (partition in any way) 24/16kg

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