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