WOD

Wednesday

Metcon: "Bar Crawl"

(in teams of 3)

7 min of bench presses

50 @ 135/95#

50 @ 155/105#

AMRAP @ 185/135#

--- 3 min rest ---

7 min of front squats

50 @ 135/95#

50 @155/105#

AMRAP @ 185/135#

--- 3 min rest ---

7 min of deadlifts

50 @ 185/135#

50 @ 225/155#

AMRAP @ 275/185#

(score = total reps per segment)

Metcon 2 (time permitting): "The Wall Tons"

In 2 minutes

15/13 cal row ( or 13/11 cal bike)

10 chest-to-bar pull-ups

AMRAP wall balls (20/14#)

--- 30 sec rest ---

3x

(score = WB each round)