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Monday 9-21-15 WOD

20
Sep

Monday 9-21-15 WOD

Fitness

Performance

Every Minute on the Minute for 12 Minutes

Every 90 Seconds for 3 Sets of:

Minute 1: 8 Back Squats Hip Sn + Sn Balance 60-65%/(3+2)
Minute 2: 5 Pull Ups  (30X1) Rest 3 Minutes Then:
          *Banded or Weighted as Necessary Every 2 Minutes for 6 Minutes Of:
Minute 3: 60 Seconds of Double Under Practice 8 Back Squats

Then 3 Rounds for Time of:

Then 27-21-15-9

3 Cleans with 50% of Max
Power Cleans 10 Strict Pull Ups 16kg
Burpees over the Bar

Then:

21-15-9
Toes to Bar
Calories on the Rower