WOD

Metcon - Partner WOD
VDM event 2 - MCM
Part A
• For Time:
• 1095 Meter Row
Part B
• 3 Rounds For Time:
• 8 Deadlifts 225/155
• 15 Lateral Bar Over Burpees
• 25 Toes to Bar

• Athletes may split reps as desired throughout the workout. No minimum work requirements.

• Only one athlete works at a time

Wendler 531
Back squat/Press Week 2
5@40%
5@50%
3@60%
3@70%
3@80%
3+@90% - goal 8

Metcon
3 RFT
15 Push-up
:20 Hanging L-sit

Metcon
2 RFT
50 alternating DB snatches 50/35lb
50 wall-ball 20/14lb 9/10'

Wendler 531
Deadlift/Bench press week 2
5@40%
5@50%
3@60%
3@70%
3@80%
3+@90% - goal 8

Metcon
3 RFT
20 Jumping alternating lunges
20 Abmat sit-up

Metcon
5x AMRAP 3
15 KB swing 53/35lb
15 V-up
30 Double-under
rest 1:30

"Harper"
AMRAP 23
9 Chest-to-bar Pull-ups
15 Power Cleans 135/95 lbs
21 Air Squats
400m Plate Run 45/25

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.