WOD / BLOG 1/3/14

03 Jan

em>Friday January, 3 2014opensign

Skill:

1- Clean and Split Jerk
with a 3-5 sec hold at the top (finished) position

EMOM 12 minutes.

For score:

WOD:
13.5 (open)

65/100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
*If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
*If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
*If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Auxiliary:

20-UB Double unders
20-Burpees

AMRAP 12 Minutes

*If you break DU, add five burpees.

Time permitting:

Work on handstand walks

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