WOD - Sa 10.10.20

In Teams of 3

MMF or FFM


A: Metcon (Weight) 0:00 - 6:00 In a 6 min Window, Build to a Heavy Complex of: 3 Deadlifts + 2 Hang Power Clean + 1 Shoulder to Overhead


2 Minutes Rest / Transition

B. 6:00-8:00 Transition


C : Metcon (AMRAP - Rounds and Reps) 8:00 - 18:00 10min AMRAP: 15 Cal AirBike 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to OverheadTo be done @ 70% of Weight achieved for A


12 Minute Rest / Transition

D. 18:00 - 30:00 Rest


E: Metcon (Time) 30:00 - 60:00 3 Rounds for Time: 50/40 Cal Row 30 Burpees Over DBs 10m Single Arm OH DB* Walking Lunges (left) 10m Single Arm OH DB Walking Lunges (right) In Remaining Time AMRAP Burpee Ring Muscle Ups***To be done @ @ 30/20kg DB

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