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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

Monday, 15 January 2018 00:00

20180115

Strength: 3 Snatch Grip Deadlifts + 3 Snatch Extensions + 3 Snatch High Pulls*
*at 70%, 80%, and 90% of 1RM Snatch

WOD:
For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1600 meters

30 Minute Time Cap

Scaling:
Run 200 meters

Rest 1 minute
Run 400 meters
Rest 2 minutes
Run 600 meters
Rest 3 minutes
Run 800 meters

-OR-

On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Record total distance rowed.

Scaling:
Intermediate: 20 minutes

Beginner: 15 minutes

Published in WODs

WOD Calendar

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