WOD 09.28.2016 Wednesday

Strength
  • Deadlift – 6 x 3, work up

* Rest 2:00 b/t sets

Metcon

For time:

  • 30/20 Cal Bike
  • 30 DB Snatch, 70/50#
  • 30 Pistols (sub jumping split lunges/jumping squats)
  • 30 Burpees to 6″ target
  • 30 Wallball, 20/14# to 9′ target
Gymnastics Conditioning

3 rounds

  • 5 Ice Cream makers
  • 10 Strict Dips
  • 10 Glute Ham Raises