WOD 9/15/2015
Strength: WEIGHTLIFTING: 2 Split Jerks (on the first one hold the split position for 2 seconds) POWER: Shoulder Press 5@75%-3@85%-1+@95%(max reps) Conditioning: 10 min AMRAP 5 Hang Power Cleans (135/95 lbs) 10 Pull-Ups 15 Hand-Release Push-Ups 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
