WOD Wed Sep 1

Strength

Based on your max unbroken set of strict pull-ups, use the same scaling and do the following unbroken sets:

5 Unbroken: 4-3-3-2-1
10 Unbroken: 9-8-7-6-5
15 Unbroken: 12-10-8-6-4
20 Unbroken: 18-15-12-8-4
25 Unbroken: 20-16-12-8-4

Dead Stop Deadlifts: 4 x 3 @ 70%
Touch-and-Go Deadlifts: 4 x 3 @ 75%

Work

“Gwen And Where?”

For Time:
1200m Echo Bike
15 Unbroken Clean & Jerks
1200m Echo Bike
12 Unbroken Clean & Jerks
1200m Echo Bike
9 Unbroken Clean & Jerks
1200m Echo Bike

Every Additional Break: 600m Echo Bike
Barbell @ 115/85

Home/Outdoor

2 Minutes Any Machine / 400m Run
15 Unbroken Clean & Jerks
2 Minutes Any Machine / 400m Run
12 Unbroken Clean & Jerks
2 Minutes Any Machine / 400m Run
9 Unbroken Clean & Jerks
2 Minutes Any Machine / 400m Run

Every Additional Break: 10 Burpees