WOD 11/3/16

Monthly Mobility: 

Deadlift/Sumo Deadlift.
*If conventional deadlift was done on Monday perform sumo.

WU: 5×70%(5RM) 5*80% 5*90% then take your 5RM and perform 3 sets with max repetitions

MetCon: 21-15-9
Hang clean (any clean)
Box jumps

A) SDLHP 16/12kg – 60/50cm (step up allowed)
B) 30/20kg – 60/50cm
C) 45/30kg – 70/60cm
D) 60/42.5kg – 70/60cm


Speed Press
Bench press (2sec pause)
9*3*50-70% ME

MetCon: 15 min AMRAP
5+ 5 One arm press
10 Strict pull ups/ring rows
20 straight leg weighted sit ups