WOD 9/15
A. 15:00 EMOM
Min 1- Power Clean x3x5 @ 90-100%
Min 2 – Static Dips or Support Hold x5 /:10 x5
Min 3 – Rest
*Goal is same weight at Monday for all sets.
B. 3 rounds
12 deadlifts @ 185lb / 125lb / 85lb
24 wall ball @ 20lb/10ft,14lb/9ft, 10lb/8ft
*15:00 Cap
*Time recorded
Scaling Guide:
*Performance / Athletic / Health
*Athletic weights and reps = Women’s Rx
*5 – 9 min, about 2 min per round.
*Scale Up: 225/155lb barbell, 30 lb Wall Ball
“I learned the value of hard work by working hard.”- Margaret Mead