Tuesday - Marvel Super Hero WOD

As many of you know, Stand Lee passed away yesterday. He was a great story teller and he loved the idea of average people like us doing great things.

So stay focused and keep moving forward.

Group warm up
Line drills

Strength
Snatch (full) -
Build to a 2 rep max in 10:00

*Beginners work on Power Snatch.
*Drop the bar between reps. Reps should be completed in a 0:30 window.

Metcon
Stan Lee's Marvel

4 Minute “Iron AMRAP”
2 rounds
5 Deadlifts 155/105, 115/85, 75/55
5 Bar Facing Burpees

Then with the remaining time

AMRAP Wallballs 20/14 (10 ft Target, Level 2 9 ft Target, level 1 choose weight

Rest 2 minutes

4 minute “Cap’ AMRAP”
2 rounds
5 Clean & Jerk 155/105, 115/85, 75/55
5 Bar Facing Burpees

Then with the remaining time
AMRAP Plate situps 45/35,35/25,25/15

Rest 2 minutes

4 minute “Thor AMRAP”
2 rounds
10 Toes to bar
10 Burpee bar touches

Then with the remaining time
AMRAP 1-Arm Dumbbell Snatch 50/35, 35/25, 25/15

Rest 2 minutes

4 minute “Star-Lord AMRAP”
2 rounds
10 box jump overs
10 butt slapping burpees

Then with the remaining time
AMRAP Slamballs (20/15)

*Score is just wall balls, plate situps, single arm snatches, and slamballs