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Friday 12/16 WoD

15
Dec

Friday 12/16 WoD

CONDITIONING:
“Nukes”
(TARGET INTENSITY: 9)


@ 0:00:
Run 1 mile
Max Deadlifts in remaining time, 315#/205#

@ 8:00:
Run 1 mile
Max Power Cleans in remaining time, 225#/155#

@ 18:00:
Run 1 mile
Max Overhead Squats in remaining time, 135#/95#

@ 30:00
Timecap

Record mile times and reps on each exercise.

U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, California, assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, California, died August 10th, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.

SCALING GUIDE
Run: Athletes who can run 6:30/8:30/10:30 (for each successive mile), will run 1mi
MOD1: 1200m
MOD2: 800m

Deadlift: Scale load accordingly.

Power Clean: Athlete should be able to work in singles with short to moderate rest. Scale load accordingly.
MOD1: Hang power cleans.

Overhead Squat: Athlete should be able to work in sets of 6-8 to start, and not drop below sets of 3-5. Scale load accordingly.
MOD1: Front squat.

EXTRA WORK:
1) No Hands/No Feet Snatch 5×3, add 5-10lbs to last week’s top load

Notes
If the athlete did not perform last week’s NH/NF snatches, perform that workout instead.



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