WOD: 8.4.19

Weightlifting

Metcon (3 Rounds for weight)

FOR LOAD*
15-12-9
Power Snatch

-Hard Cap 10:00-

*Sets must be performed unbroken. Increase Weight Every Set. Rest as needed b/t Sets.

-Rest 5:00 then hit the AMRAP-

W.O.D.

FIT: Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES
100m Run
10 Single Arm Alt. DB OH Lunges (35/25)*
20 V-ups

*For lunges alternate legs every rep. For DB, perform first 5 holding with L arm and second 5 holding with R arm.

PERF: Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES
100m Run
10 Single Arm Alt. DB OH Lunges (50/35)*
20 GHD Sit-ups

*For lunges alternate legs every rep. For DB, perform first 5 holding with L arm and second 5 holding with R arm.