S3 Smackdown at CrossFit Camarillo

Equip: Barbell (75/55)(Rx+: 95/65), Wall Ball (20/14) or Slam Ball (30/20), Rower

WARM-UP:

*Active Stretch (w/ PVC)

-then:

3 Rounds -

*100m Run

*10 x PVC OHS

*10 x Hang Snatch Triple Extension w/ Barbell

25-20-15-20-25 x
Overhead Squat (75/55)(Rx+: 95/65)
Hang Power Snatch (75/55)(Rx+: 95/65)
Wall Ball Shot (20/14)(Rx+: 30/20 Slam Ball)
*Each Time You Drop Barbell or Slam Ball/ Wall Ball: 200m Run 

(Adapted from a CROSSFIT S3 WOD (written by Eric White))

FINISHER:

Complete 10 Rounds w/ a Partner -

*200m Row

*20 ea. leg x Lunge Jump

-divide the work up in any manner (i.e. 5 rounds per person)