WOD280 - Wednesday, May 6th

RX

1. Warm-Up
Run 800m
50′ Duck Walk
25 PVC Dislocates
25 Gymnastic Kips

2. Lift
Squat Snatch 10×2 at 75%
Drop and reset.
Keep rest very short.

3. MetCon
For Time:
21 DB/KB thrusters, 35/25lbs
200m run
15 DB/KB thrusters
200m run
9 DB/KB thrusters
200m run
6 DB/KB thrusters
(RX+ 21-18-15-12 DB/KB thrusters)

SCALED

1. Warm-Up
Run 800m
50′ Duck Walk
25 PVC Dislocates
25 Gymnastic Kips

2. Lift
Power Snatch + Overhead Squat 10×2

3. MetCon
For Time:
21 DB/KB thrusters
200m run
15 DB/KB thrusters
200m run
9 DB/KB thrusters
200m run
6 DB/KB thrusters

COMPETITION

1. Side Work
4 Rounds
1min. max cal. Assault Bike
1min. max CTB pull-ups
2min. rest