Main – WOD
Warm-up (No Measure)
30 medicine ball cleans with 2 second pause at the bottom of the squat each rep.
Metcon (Weight)
Every 2 minutes for 10 minutes (5 sets total) –
Rx =
3 Clean Jerks
Rx+ =
1 Hi-hang Power Clean
1 Hi-hang Squat Clean
1 Front Squat
1 Push Jerk
*Work your way up to heaviest set possible
Metcon (Time)
Team WOD (4-5 person teams) For Time:
200 Dubs (or 500 singles)
150 Sit-ups
100 Lateral Burpees
50 Power Cleans
Rx =
95/65
Rx+ =
135/95
Time Cap = 20:00
*2 people for each team working at once (2 bars for each team). Team mates that aren’t working must hold med ball (20/14, no rules on how the medball must be held, so long as it is off of the ground).
Cash Out
15 max height step-ups with each leg
