WOD September 26, 2014 (Friday)

Warm Up:
6 Minutes of Max Double-Unders/Practice
Shoulder, Hamstring and Hip Mobility

Skill:
21-15-9
Toes to Bar
Kettlebell Swings
6 Minute Cap – (70/53), (53/35), (44/26)

rest/adjust weights, and then…

WOD:
40 Deadlifts
30 Wallballs
20 Hang Power Cleans
10 Bar Muscle Ups

*Please talk with your coach about a legitimate working weight. You will use the same weight/barbell for the deadlifts and hang power cleans. If you are unable to complete a bar muscle up, please do strict chest to bar pull-ups (with or without a band). Your coach will record your time of completion and the weight you used.

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