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