FRI30SEP2016

WOD

Conditioning
For Time, 21-15-9 of:
Squat Clean (135/95)
Shoulder to Overhead (135/95)
Pullups
Deadlift (135/95)
Pushups
Wallballs (20/14)
Toe-to-Bar
*400m run after each round

EXTRA

Strength
Back Squat: in 10 min – Find 3RM w/ 3 sec. pause on first rep
*Then 3 sets of 3 (no pause) at 85% of today’s max

Skill
5 sets
E- 5 Strict Rope Pullups + 5 Toes to Rope
O- 5 Weighted Dips working to 5 RM

100 hollow rocks AFAP

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