WOD – 5/11/16

5/11/16
Warm up 5 min
Coaches choice

Strength
15 min
Build as heavy as possible for the following complex.
High Hang Snatch + Hang Snatch + Snatch
Bar can not drop

Metcon
25 min AMRAP SCALE AS NEEDED
2 partner Teams
12 wallballs 20/14
10 box jumps 24/20
8 TTB
6 Deadlifts 245/165
4 burpees over bar

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will do 12 wallballs , Partner B will perform 10 box jumps , Partner A will perform 8 TTB , Partner B will do 6 DL, and Partner A will perform 4 burpees over bar – and so on for 25 minutes.

Extra
12 Ghd sit ups
12 cal airdyne
12 reverse hypertension on Ghd
12 cal airdyne
X4

       

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