1
Apr
WOD Wednesday 4/2/15
Main – WOD
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