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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

Wednesday, 09 August 2017 00:00

20170809

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

WOD:
With a partner, “You go, I go…”
Complete as many rounds as possible in 20 minutes of:
250m Row
20 Kettlebell Swings (53/35)
15 Wall Ball Shots (20/14)
10 Dips
5 Clean and Jerk (135/95)
Partners alternate after each movement. One rows then one one on the KB, etc.

Scaling
Complete as many rounds as possible in 20 minutes of:
250m Row
20 Kettlebell Swings (RKBS as needed) 35/20
15 Wall Ball Shots (14/10)
10 Banded Dips*
5 Clean and Jerk (95/65)
*If you’re banding your dips, set up early during the rest time of your strength work.

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