WEDNESDAY WOD

May 17, 2017

Metcon: (For time)
50 Wall Balls (20lb/14lb)
30 Overhead Squats (135lb/95lb)
50 Wall Balls

Conditioning:
5 x 200m Run
*Rest 1:00 between runs.

COMPETITIVE CROSSFIT – 5:30pm
2017 Regional Event #3 (slightly scaled version)
100′ DB Overhead Walking Lunge (50lb/35lb)
100 Double Unders
50 Wall Balls (20lb/14lb)
10 Rope Climbs (15′)
50 Wall Balls
100 Double Unders
100′ DB Overhead Walking Lunge
*Time cap: 18:00

Rest 5:00

4 Rounds of:
30′ Handstand Walk
10 Toes-to-Bar
10 Alternating Kettlebell Clean & Jerks (53lb/35lb)

Rest 5:00

Barbell Conditioning:
Every 3:00 x 4 Rounds:
1 Hang Power Snatch
2 Overhead Squats
1 Hang Squat Snatch
2 Overhead Squats
1 Squat Snatch
*Work to heaviest load fora all parts.  Does not have to be unbroken.

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