WOD Wed May 2

Strength

Hang Squat Clean
- Build to Heavy Single

Work

“Under the Lights”

AMRAP 8: 
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar
…
Up by (3) reps each round

CompTrain

On the 0:00…
For Time: 
200m Run
15 Thrusters (115/80)
200m Run

2. On the 15:00…
3 Rounds For Time:
15 Wallballs (30/20)
12 Toes to Bar
9 Handstand Push-ups

3. On the 30:00…
4 Rounds For Time: 
5/3 Ring MUs
200 Meter Run
6 Alternating Dumbbell Power Snatches @ 70/50
200 Meter Run

4. On the 45:00…
For Time: 
18-15-12-6:
Row for Calories
Bike for Calories

Rest 3:00

15-12-9-6:
Row for Calories
Bike for Calories