Saturday WOD – 101417

Doctor Dersh

WCCF OUTSIDE THE BOX
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WORKOUT OF THE DAY

Wellness
With a partner, AMRAP 20:
60/50 Calorie Bike, switch as needed
45 Synchronized Wallballs 14/10
30 Synchronized OH Squat 45/35
20 Synchronized Burpees OTB

Fitness
With a partner, AMRAP 20:
60/50 Calorie Bike, switch as needed
45 Synchronized Wallballs 20/14
30 Synchronized OH Squat 75/55
20 Synchronized Burpees OTB

Performance
WL
1. Power Position Snatch + Hang Snatch: 5×2
2. Power Position Clean + Hang Clean: 5×2
3. Front Squat: 4×3 @32X1

METCON
With a partner, AMRAP 20:
60/50 Calorie Bike, switch as needed
45 Synchronized Wallballs 20/14
30 Synchronized OH Squat 95/65
20 Synchronized Burpees OTB