Monday, May 14, 2018

Warm-up WOD:

2 rounds for time

  • 50 SU
  • 10 Step-ups 20/16
  • 10 Slam Ball 30/20

 

Skill/Strength:

Clean

3×1 @90%

 

MetCon:

1 round for time

RX+

  • 10 Bar Muscle-up
  • 25 Power Snatches 115/73
  • 50 Wall Ball 20/14
  • 75 Kettle Bell Swings 53/35
  • 100 DU

RX

  • 10 Pull-up
  • 10 Dips
  • 25 Power Snatches 75/53
  • 50 Wall Ball 20/14
  • 75 Kettle Bell Swings 53/35
  • 100 DU

Fitness/Recovery

  • 10 Barbell Body Rows
  • 10 Dips
  • 25 Power Snatches 45/33
  • 50 Wall Ball 14/8
  • 75 Kettle Bell Swings 35/25
  • 200 SU