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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

Wednesday, 20 December 2017 00:00

20171220

Strength:
Front Squat 5-4-3-2-1 at 80%, 82%, 85%, 90%, 95%

Attempt a new 1RM if there is time.

WOD:
On a 15-minute clock, for Max Reps each round:

From 0:00-3:00, run 400 Meters then do Pull-Ups.

Rest 1 minute.

From 4:00-7:00, run 400 Meters then do Clean and Jerks (155/103).

Rest 1 minute.

From 8:00-11:00, run 400 Meters then do Pull-Ups.

Rest 1 minute.

From 12:00-15:00, run 400 Meters then do Clean and Jerks (155/103).

Scaling:
Now is a good time to adjust the band height for Pull-Ups to a lower position or choose a lighter band.

Scale the bar weight to (115/75)


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