WOD – 6-3-16

6/3/16
Warm up
Matt Chambers choice

Strength
Back squat
1 X3 @70%
1 X3 @80%
1 X3 @85%
1×2 @90%
Then 2 x4 @ 80%

Metcon

5 min clock
50 hang power snatches 75/55
Remaining time max cal row

Straight into

5 min clock
50 wall balls 20/14
Remaining time max cal row

Straight into

5 min clock
50 overhead squats 75/55
Remaining time max cal row

Straight into

5 min clock
50 wallball sit ups 20/14
Remaining time max cal row

Straight into

5 min clock
50 deadlifts 135/95
Remaining time max cal row
Score = total cals

Extra credit
5×5 bench @75%
Super set with single arm KB row 8 per arm

       

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