Wednesday, April 16th

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 =

Rx+ =

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


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