WOD – 01-20-14 Monday

January 19, 2014 jkwuest 5 comments

Work hard and play hard! Welcome to a new week CF Lifted family!

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Hatch Squat W12/D1

BS
1×5 @60%
1×5 @70%
2×5 @75%
 
FS
1×5 @60%
1×5 @70%
1×5 @75%
 
WOD
10 Min Cap
6 Thrusters 135/95#
10 Toes 2 Bar
Shuttle Sprint
12 Thrusters 115/75#
10 Toes 2 Bar
Shuttle Sprint
18 Thrusters 95/65#
10 Toes 2 Bar
Shuttle Sprint
 
*7 burpee penalty for each time you break on any movement. Due after the wod.*
 
For those who need to scale the weights, here are some examples of some scaled down versions. 
115/75# – 95/65# – 75/45#
95/65# – 75/45# – 55/35#
 
 
 

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