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Latest WOD

Thrusters and SDHPs for 6/15/2017

Don’t forget, we will be closed this Saturday as our main coaches head to Raw Training in Gibsonia for a local competition.  This one is always bigger, faster, and more skillful than most of the local competitions.  So, make sure you come check it out.

The best way to approach today’s WOD is to think about a steady pace.  Those who scale correctly will be challenged by the weights and not able to go unbroken.  However, large unbroken sets will allow them to move quickly through the WOD by working for longer sets and taking minimal rest.  Stay tight on the sumo deadlift high pulls.  The weight is a little higher than last week.

Industrial Athletics WOD for 6/15/2017:

Core:
Tabata:
Dragon Flags

MetCon:
For Time:
15, 12, 9
Thrusters (135/95)
21, 15, 9
SDHPs (135/95)

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  • Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    15, 12, 9
    Thrusters (115-95/75-65)
    21, 15, 9
    SDHPs (115-95/75-65)

    Brass:
    For Time:
    15, 12, 9
    Thrusters (75/55)
    21, 15, 9
    SDHPs (75/55)

    Bronze:
    For Time:
    15, 12, 9
    Thrusters (55/35)
    21, 15, 9
    SDHPs (55/35)