Wednesday WOD

Metcon

For time

400m run
1 rope climb
10 KB swings 32/24
400m run
3 rope climb
15 KB swings 32/24
400m run
6 rope climb
20 KB swings 32/24
400m run
9 rope climb
25 KB swings 32/24
400m run
12 rope climb
30 KB swings 32/24

Olympic Lifting
Jerk
1-1-1-1-1

Wednesday WOD

Strength
Deadlift
3×3 70%, 80%, 90%+

Metcon
AMRAP 10min
2 hang power clean 50/35
2 lateral bar burpee
4 hang power clean 50/35
4 lateral bar burpee
6 hang power clean 50/35
6 lateral bar burpee
continue…

Finisher
2min ME V-up

 

Olympic Lifting
3 position Snatch
1-1-1-1-1