WOD - JUNE 7th, 2016

Strength:
 
23:00 EMOM
Jerk
Min 1 - 4 Reps @ 75
Min 2 - Rest
Min 3 - 3 Reps @ 80
Min 4 - Rest
Min 5 – 2 reps @ 85
Min 6 - Rest
Min 7 – 1 Reps @ 90
Rest
 
Metcon 1:
3:00 AMRAP of:
Axle Bar Clean
15 reps at 85/55
15 reps at 105/75
AMRAP at 155/135
Rest 5:00
 
Metcon 2:
BEACH BRAWL WOD #1
Teams of 3
​10:00 AMRAP
Increasing Ladder of:
Wall Balls(20/14)
10-20-30-40-50-60-70, etc
Axle Bar Snatch/Clean 
5-10-15-20-25-30-35, etc
Ring Muscle Ups (Burpee Pull Ups)
2-4-6-8-10-12-14, etc

Male athletes will Snatch and Female athletes will Clean with the same bar
Elite weight will be 105#
Rec & Masters will be 75#

Any time of Snatch or Clean is permited.

Rec athletes will do Burpee Pull ups for Muscle Ups and Masters athletes have a choice of Ring or Bar Muscle Ups or 2x number of Burpee C2B Pull ups

Strength  Class:
 
Bench Press
24:00 E2MOM
3 Reps 0:00 – 3:59 @ 85%
2 Reps 4:00 – 7:59 @ 90%
1 Rep 8:00 – 12:00 @ 95%
 
Bent over Row complex
8-8-8-8-8

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