WOD July 21, 2017

DEADLIFT + POWER CLEAN + SQUAT CLEAN

Warm-up

""Easy"" Tabata Row: 20sec on, 10sec off

 3 Rounds

Burgener Warm Up w/ empty bar
-(dip and shrug), (dip, shrug, elbows high), (muscle clean), (clean land), (clean drop), (hang power clean) (hang squat clean) Complete 3-5 reps at movement before moving onto the next

Metcon

Metcon (7 Rounds for weight)

Deadlift 1-1-1-1-1-1-1, using heaviest weight per set
Power Clean 1-1-1-1-1-1-1, using heaviest weight per set
Squat Clean 1-1-1-1-1-1-1, using heaviest weight per set

Perform as a complex, Deadlift + Power Clean + Squat Clean

Extra Credit

Metcon (Time)

4 rounds for time of:
8 D-Ball Ground-To-Over-Shoulders, 100/70 lbs
12 Dumbbell Shoulder-to-Overheads, 55/35 lbs
16 Assault Bike Calories

Goal: 10-12 min or less

Push Press (5-5-5)

Raymond GuedryComment