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321 N. Mustang Rd.
Mustang, OK 73064

(405) 323-0909

Wednesday, 04 April 2018 00:00

20180404

Warm-up:
2 Rounds
250m Row
10 Mountain Climbers
5 Ring Rows

Skill/Strength:
3 Hang Power Snatch
2 Power Snatch
1 Overhead Squat
Use a PVC for 2-3 rounds and then a barbell. Then find a MAX weight you can go unbroken with for all reps.

WOD:
“CG 6535”

4 Rounds:
400m Run
65 Squats
35 Burpee Pull-ups

Can be done individually or in teams of 2-4. If done in teams, complete the run together. Divide reps up as necessary. All reps of a single movement must be completed prior to beginning the next movement.

Scale:  Burpee Pull-ups to Pull-ups and band as needed.

Accessory Work*:
*perform as a superset

3x60 second Weighted plank

3x15 Weighted Sit-ups (AHAP)

3x20 Leg lifts or Candlestick

Published in WODs

WOD Calendar

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