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9.15.15

14
Sep

9.15.15

Warm-up

Coaches Choice

Strength/Skill

15 Min Muscle-up Work

METCON

Every 3 minutes on the minute for 24 minutes:

10 OHS (115/75)

6 HSPU

4 Burpee Over Bar

*modify weight or reps as needed to be completed around 2 Min Per Round

Extra Work

gymnastic:

15 Min AMRAP

1 Rope Climb

3 Strict HSPU

5 Knee to Elbow

7 Pistol

olympic:

Clean at Power position into thruster: 4×3 @ 50-60%

Clean from Mid Hang 6 @ 60%, 5 @ 70%, 4 @ 80%, 3 @ 85%, 2 @ 90%, 1 @ 95%, 3×3 @ 80%

Core

100 Windshield Wipers

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