WOD 8/18/2015
Strength: WEIGHTLIFTING: EMOM for 8 min 1 behind the neck press, 1 push press POWER: Shoulder Press 5@75%-3@85%-1+@95%(max reps) Conditioning: 5 min AMRAP of 5 Burpees 5 Pull-Ups Rest 2 minutes 5 min AMRAP of 6 Ring Dips 9 Box Jump Overs (24/20″) Skill Work: Ring Muscle Up Post WOD Mobility: PVC Roll Quad and Hamstring (all 3 panels of both) Ready State: find time to perform the following: 45s couch stretch each leg 45s samson stretch hold each leg 45s pidgon with chest up each leg
