WOD – 6-10-17

Dark Orchestra masters cycle – week 3 of 8

HANG CLEAN + FRONT SQUAT + JERK
6×1 @ #185

HANG MUSCLE SNATCH
Find 1rm
#125

BACK SQUAT
1×1 @ #315
1×2 @ #315
3×10 @ #225

SLED PUSH
4×40 yards, 2-3min rest between, HEAVY!
#90 plus sled

WOD – 6-1-17

Crossfit Elect metcon

10min AMRAP (5 rounds)
Each round starts at even minute mark…so if you finish round in 1:30 then you have :30 secs of rest before starting next round
12ski erg cals
10HRPUs

rest 2 mins

10min AMRAP (5 rounds)
30 DUBS
10 Abmat situps

rest 2 mins

10min AMMAP
row for meters

2339 total meters