WOD313 - Saturday, June 13th

RX

Mobility
Dragon, 2min/side
Pigeon, 2min./side

1. Warm-up
Run 400m
35 Chest to deck push-ups

2. Strength
Power Clean 5×3 @80%
Drop and reset each rep, push jerk final rep.

3. MetCon
For Time w/ a partner
80 Calorie row
80 Wallballs 20/14lbs
60 Calorie row
60 Wallballs 20/14lbs
40 Calorie row
40 Wallballs 20/14lbs
20 Calorie row
20 Wallballs 20/14lbs
(one partner working at a time, break up the reps as needed)

RX+
For Time
50 Calorie row
50 Wallballs 20/14lbs
Rest 2 minutes
40 Calorie row
40 Wallballs 20/14lbs
Rest 90 seconds
30 Calorie row
30 Wallballs 20/14lbs
Rest 1 minute
20 Calorie row
20 Wallballs 20/14lbs

SCALED

Mobility
Dragon, 2min/side
Pigeon, 2min./side

1. Warm-up
Run 200m
35 Assisted Push-ups

2. Skill
Power Clean & Push Jerk

3. MetCon
For Time w/ a partner
80 Calorie row
80 Wallballs
60 Calorie row
60 Wallballs
40 Calorie row
40 Wallballs 
20 Calorie row
20 Wallballs
(one partner working at a time, break up the reps as needed)

COMPETITION

1. Side Work
2 Rounds
400m sled drag
Rest 3 minutes
Forward facing drag. Should take roughly 3-5 minutes per round.