“OUTCRY Tulsa 2015” was a packed house at the BOK!!

 

Strength:

Hang Power Clean

1-rep max

Compare to Friday, 27 March 2015

 

Conditioning:

“Fabulous Friday”

4 rounds for time of:

4 Snatches (135/93)

8 Toes-2-Bar

100m Run

 

…Rest 3 minutes*

 

3 rounds for time of:

3 Squat Clean (205/133)

6 Handstand Push-ups

10 Calories rowed

 

…Rest 3 minutes*

 

2 rounds for time of:

6 Deadlifts (255/173)

10 Bar-over-Burpees

 

For individual and total times

*Adjust the weight for the next lift during the rest time. Same bar is to be used for all 3 WOD’s, simply adding weight each part.

 

Mobility:

Banded Olympic Wall Squat – 2:00

Barbell Shoulder Smash – 1:30/side

Quad Smash – 1:30/leg

 

 

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