Wednesday WOD – 070616

Marc

Marc

WORKOUT OF THE DAY

Fitness
1. Snatch Deadlift + Snatch: 6×2 – add 5-10# to last week’s top sets.

2. 4 Rounds for total reps:
0:45 ME Goblet Squats 70/53
0:15 Transition
0:45 ME Calorie Row
1:15 Rest

Performance
WEIGHTLIFTING
1. Snatch Deadlift + Snatch: 6×2 – add 5-10# to last week’s top sets.
2. Clean + Front Squat + Jerk 80%x(1+2+1), 85%x1, 90%x1 (x 2)

METCON
4 Rounds for total reps:
0:45 ME Goblet Squats 70/53
0:15 Transition
0:45 ME Calorie Row
1:15 Rest

ENGINE
Row 4000m @ 8-9