Wednesday 5/3/17 - Will Work For Rest

May 3, 2017

 

MAIN WOD

M-1: Power Clean + 2 Hang Power Cleans

Build to a Heavy

 

M-2: @ 0:00: 50 Burpees

@ 4:00: 50 Wall Ball, 20#/14# to 10'

@ 8:00: 40 Dumbbell Hang Clean & Jerks, 50#/35#

@ 12:00: 40 Box Jump Overs, 24"/20"

@16:00: 20 Shoulder-to-Overhead, 185#/125#

@ 20:00: TIMECAP

 

L2: @ 0:00: 50 Burpees

@ 4:00: 50 Wall Ball, 20#/14# to 9'

@ 8:00: 40 Dumbbell Hang Clean & Jerks, 35#/25#

@ 12:00: 40 Box Jump Overs, 20"/18"

@16:00: 20 Shoulder-to-Overhead, 135#/95#

@ 20:00: TIMECAP

 

L1: @ 0:00: 30 Burpees

@ 4:00: 30 Wall Ball, 14#/10# to 10'

@ 8:00: 30 Dumbbell Hang Clean & Jerks, 25#/15#

@ 12:00: 20 Box Jump Overs, 24"/20"

@16:00: 20 Shoulder-to-Overhead, 115#/75#

@ 20:00: TIMECAP

 

FITNESS CLASS

F-1: Power Clean + 2 Hang Power Cleans

Build to a Heavy

 

F-2: 15:00 AMRAP

21 Dead Lifts

15 Burpees Over the Bar

9 Front Squats

*Weight Should be Very Movable (Lightish like 95/65)