WOD for Wednesday, August 6th

Let’s move heavy loads long distances quickly today, shall we?

A.) (0745ish at the Fred)
OHS – find 3RM

B.) (1145ish at the Fred)
For time:
500m Row
400m Run
20 Muscle-ups
Rest 3 Minutes
500m Row
400m Run
20 Alternating DB Snatch (70/100)
Rest 3 Minutes
500m Row 
400m Run
20 Strict HSPU (4″/6″ deficit)

Run: Since we’ll be coming from the loft, here’s the route: out the front door, turn right up the sidewalk; turnaround point is the T intersection.
Muscle Ups Sub: 25 bar Muscle Ups OR 3 pullups + 3 dips for each Muscle Up (ask me if you’ve got a question about scaling)
HSPU: Obviously, if you struggle to get full ROM on a regular HSPU, keep your hands level to your head target.

Extra Work: 
Backsquat 7 x 5, across

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