Saturday 013016

Accessory work to be broken up after every piece as shown below.

WOD:

BB WORK:
Squat Clean – 5×3 @85% Every 90 seconds (Start your sets at 0:00/1:30/3:00/4:30/6:00) (2×15 of accessory GHD sit ups)

METCON A:
For Time:
50 Thrusters (45/35)
100 Double-Unders
5 Chest to Bar
25 Thrusters (95/65)
75 Double-Unders
10 Chest to Bar
10 Thrusters (135/95)
50 Double-Unders
15 Chest to Bar

(2×15 of accessory GHD sit ups) complete after Metcon A. not part of time

METCON B:
EMOM For 10 Minutes
Even: 15 Toes to Bar
Odd: Row 250m

(1×15 of accessory GHD sit ups) complete after Metcon B.

ACCESSORY WORK:
GHD Sit-ups 5×15 Broken up after other pieces

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