WOD: Friday 3/13/20

March 13, 2020

Strength/Skill: 5 Sets

  - 3 x Snatch Grip Push Press + 2 x OH Squat

 

Metcon: 5 Rounds (28m Cap)

  - Choose one each round: 400m Run/500m Row/500m Ski/1k Bike Erg

  2 Rounds of:

  - 5 x Pull-ups

  - 10 x Push-ups

  - 15 x Squats

  - 10 x Burpees

  Try a weight vest!

 

Cash-out:

  - 75 x Medball Sit-ups

 

Extra Strength:

  - Clean + 2 x Jerk: work up to a heavy single

  - 4x1 Clean Pull: 110%

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