WOD 9/9/16
| Skill: Hang power clean practice by coach prescription. MetCon: 15min AMRAP Ladder 1 Pull up (Jumping pull up) 2 Toes 2 bar (K2E) 2 Pull ups 3 Toes 2 Bar 3 Pull ups 4 Toes 2 Bar …. etc. —————— Rx’d meet |
| S&A WOD Speed Pull Sumo Deadlift 9*2*50-70%ME MetCon: Complete 3 Rounds for reps 45 sec sled pull 15 sec rest 45 sec Ball Slams 15 sec rest 45 sec. Sumo stance Swings 15 sec rest 45 sec Jumping squats *rest 1 min between rounds. |