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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

20180309

Friday, 09 March 2018 00:00

OPEN WOD 18.3
2 Rounds for Time:
100 Double-Unders
20 Overhead Squats (115/80)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches (50/35)
100 Double-Unders
12 Bar Muscle-Ups

14 Minute Time Cap

Scale:
Single-Unders
Overhead Squats (45/35)
Pull-Ups
Dumbbell Snatches (35/20)

OR

Make up for any WOD’s missed during challenge

Strength: Bench Press 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%
Attempt a new 1RM if there is time.

4 count lower on these until they get heavy.


WOD:
3 Rounds for Time:

400m Run
500m Row

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