WOD 9/9/2015

Strength: WEIGHTLIFTING: 1 Jerk EMOM for 10 min POWER: Shoulder Press 3@70%- 3@80%- 3+@90% + 5 Ring Rows between each set Conditioning: 3 set of AMRAP in 3 min 400m Run Max WBs (20/14) Rest 2 min after each AMRAP *score is the total number of WBs Skill Work: Running / DU Post WOD Mobility: Ball Roll Scapula and work Shoulder Extention Ready State: find time to perform the following: 45s single arm downward dog hold each arm 45s high hip crab hold 45s legs over head (back flexion) 45s chest openner (back extension)

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