WOD Wednesday 4/2/15

Main – WOD

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Deadlift (Build to a heavy set of 2 Deadlifts)

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 12

7 Deadlifts (225/155)

50′ Dumbbell Walking Lunge (30/20)

200′ Sprint

*Each teammate completes a full round

Comp Training

Metcon (Weight)

Snatch

3 rounds of:

3 reps at 70%

3 reps at 75%

2 reps at 80%

2 reps at 85%

1 rep at 90%

Metcon (Time)

3 RFT:

6 1-arm DB Snatch, 100/70 (3 each side)

6 Muscle ups