23 Jan WOD- Tuesday, Jan 24

Strength A:

EMOM 6
3 Power Snatch TNG

Strength B:

Deadlift Wendler Week 3, cycle 2
75% + 10# x 5
85% + 10# x 3
95% + 10# x 1+
% based on 90% of 1RM

WOD:

For Time (12 min cap)
5-4-3-2-1
Burpee Ring MU
Squat Snatch

Lv1: 75/55
Lv2: 105/70
Lv3: 135/95

Scaled
10-8-6-4-2
Burpee Pull-up
5-4-3-2-1 Squat Snatch

6pm Lite N Tite
Warm-up:

“Bring Sally up” with Plank-ups

Strength:

Turkish Get Up 4×2 each arm

WOD: “Karen”

Finisher:

3×15 back extensions
3×15 ring rows

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