WOD: Friday 9/11/15

Strength/Skill:

- Sumo Deadlift: 6/6/4/4/3/3

Metcon: 5 Rounds for time

- 10 x Sumo Dead High-Pull

- 15 x Box Jumps

- 25 x Double Unders

Cash-out: Team Plank/Push Up challenge, then 1km Row!

Additional Strength Programming:

- 2 x Clean + 1 x Jerk complex: Start at 60% and work up to 85% for 2 sets

- 3 x 8 chin-ups + 3 x 10 shoulder raises w/plates