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

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