Wednesday, 6-5-19

1 Mile Run 100 Burpees 1 Mile Run

NO 8 OR 9 AM CLASSES    NO 8 OR 9 AM CLASSES     NO 8 OR 9 AM CLASSES Strength/Skill – Hang Squat Clean 5 R.F.T. 7 hang Squat Cleans (80% of 1 RM) 5 Wall Climbs  

5 RFT 10 Deadlifts 185/135 10 Alternating Reverse Lunges 185/135 50 D/Us

Teams of 2: AMRAP 30: 200m Run and 500m Row (together) 40 Wall Balls 20/14

Strength: Front Squat 3×3 @87.5% WOD: 3 Min AMRAP- 5 SDHP 115/85 20 D/U Rest 2 Min 3 Min AMRAP – 6 Goblet Squats 53/35 10 KBS 53/35 Rest 2 Min 3 Min AMRAP – 4 KB Snatch 53/35 8 Pistol *Scale as needed*

Strength: Power Snatches work up to a heavy triple 3 Rounds for time of: 50 D/U’s 5 Power Snatches 155/105 rest 2 Rounds for time of: 100 D/U’s 10 Snatches 135/95 rest For time: 200 D/U’s 20 OHS 115/80