“090916” WOD 9/9/16

WARM UP:

100 Jump Rope Singles 

10 Bumper Jacks 2″

10 Bumper Jacks 4″

Then:

2 Rounds 

10 Inch Worms 

10 Scorpions 

10 Good Morning’s 

10 Clean Extensions 

10 Clean Pulls 

Then:

Mobility 

SKILL:

EMOM 9

MIN. 1: Max Effort L Sit 

MIN. 2: 10 Alt. Pistols (Use assistance as necessary) 

MIN. 3: 

ADV: 10 Kipping HSPU

INT: 5 Kipping HSPU 

BEG: 5 Piked Box HSPU

LIFT:

Dead Lifts 

5 @ 65%

3 @ 70%

3 @ 75%

2 × 3 @ 80%

WOD:

“090916”

5 Rounds 

7 Box Jump Overs (30/24) (24/20) (20/12)

7 Hang Cleans (135/95) (115/75) (95/65) (75/55)

POST WOD:

Roll  & Stretch