WOD 2018/09/10

Warm up:

400 meter run

30 m Walking Samson

30 m Toy Soldiers

10 single-unders

10 double-unders or double under

10 hollow rock hold (hanging from bar)

10 superman hold (hanging from bar)

10 shoulder shrugs

5 strong kips

3 toes to bar

With PVC: 3 high hang shoulder

shrugs (straight arms)

3 high hang shoulder shrugs + high elbows

3 muscle cleans3 power cleans

Srenght: back squat

6 Reps @ 76% 4 Reps @ 81% 2 Reps @ 86% 6 Reps @ 78% 4 Reps @ 83% 2 Reps @ 88% 6 Reps @ 80% 4 Reps @ 85% 2 Reps @ 90%

WOD: AMARAP 15

30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar