Strength – Deload Week – Strict Press– 5 @ 40% – 5 @ 50% – 3 sets of 5 @ 60%
WOD
360 points for time
1 Barbell Movement – 155/115#…choose a weight that challenges but that you can move consistantly
1 Pulling Movement
Available Points:
Barbell
2 point – Power Clean
3 points – Hang Power Clean
4 points – Power Snatch
6 points – Hang Power Snatch
8 points – Thruster
Pulling
2 point – Ring Row
3 points – Pull-up
4 points – C2B
6 points – Bar MU
8 points – Ring MU
Must be balanced between BB/Pull…example: 22 ring MU + 22 Thrusters + 1 Power Snatch + 1 C2B = 360 and is balanced 1 for 1…start with the more difficult movements to accumulate points and then finish up with the simpler movements.
You can mix and match however you like and do as many sets as you like, but there will be a 20 min cap. Score will be time to complete 360 points or total points in 20 min
WOD…Dec 18th…360!
