Wednesday 10th September 2014

 In WOD

WARM UP:

With the PVC – 30 Pass Throughs;  30 Over Head Squats; 30 Front Squats; 30 Back Squats

Sampson Stretch with 30 Second Hold; 1 minute holding squat; 1 minute hip stretch 

SKILL:

15 Minutes:

5 Rope Climbs

10 GHD’s

10 Pull Ups

150 Double Unders

WOD:

15 Minute AMRAP:

1 Deadlift + 1 Hang Clean + 1 Squat Clean = 1 Rep (100#W; 135#M)

 

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