WOD 053017

WOD 053017

WOD 053017
Metcon
Metcon (No Measure)
12 min EMOM:

Minutes 1-3 20 lunges – rest remainder

Minutes 4-6:
10 bent-over rows (45/25#)

Minutes 7-9:
40 seconds ME double-unders (full minute for single taps)

Minutes 10-12:
ring pushup hold – :30 top / :30 bottom
Weightlifting
Bear Complex (5 sets of increasing weight where sets 3-4 are max)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Rest 1 min max between sets here.
Metcon
Metcon (Time)
3RFT:

500m Row
40 KBS (53/35)
Cash Out
8 Rounds of tabata style:

V-ups