Workout of the Day


Workout of the Day

Metropolis Fitness – WOD

Metcon 190130

Metcon (Time)

Complete the following rep scheme for time:



Wallball Shots (20lb, 10’/14lb, 9′)

Hang Power Cleans (135lb/95lb)
(30 Wallball shots, 15 Hang Power Cleans, 24 Wallball Shots, 12 Hang Power Cleans…until rep scheme is complete)

Aim to complete this workout within 15 minutes.

Maintain larger sets on the Wallball Shots, but break before failure (short breaks, keep moving).

Break no more than once per round with the Hang Power Cleans. You should be able to perform 10 reps of your workout weight.