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Pistols, Burpess, STO for 10/11/2017

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Today, we combine high skill, with cardio, and weightlifting.  Remember to plan for the entire wod, and not just the first 5 minutes.  The more pistols you do, the harder it will be to use your dip and drive to push the weight overhead.  The more STOs you do, the more your legs will fatigue.  Oh, and then he burpees in the middle will keep you out fo breath.  This should be a good one!!!

Industrial Athletics WOD for 10/11/2017:

Strength:
Every 90 Seconds x 6
1 Squat Snatch (80%)
2 Overhead Squats
Or
1 Power Snatch (80%)
2 Overhead Squats

MetCon:
AMRAP 10 Min:
10 Pistols
10 Burpees
10 STO (115/75)

6:30pm – Olympic Lifting with Forged Steel Weightlifting Club 

Comments: 1

  1. Scaling:

    Platinum: As written above.

    Steel:
    AMRAP 10 Min:
    8 Pistols
    8 Burpees
    8 STO (95/65)

    Brass:
    AMRAP 10 Min:
    8 Pistol Progressions
    8 Burpees
    8 STO (95/65)

    Bronze:
    AMRAP 10 Min:
    8 Walking Lunges (each leg)
    6 Burpees
    6 STO (75/55)

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