Wednesday 9/23/15 WOD

Fitness	Performance
Every 5 Minutes for 25 Minutes	On The Minute for 4 Minutes
3 Power Cleans	Muscle Clean and Power Jerk 50%/3
5 Deadlifts	Every 2 Minutes for 6 Minutes
8 Pistols	8 Front Squats
11 Dips	Then
14 Pull Ups	Every Minute for 21 Minutes
17 Sit Ups	Minute 1: 5 Burpee Box Jumps + 3 Muscle Ups
Rest for the remainder of the 5 Minutes If you fail to	Minute 2: 10 Pistols
complete the exercises in the 5 Minutes, the workout turns	Minute 3: 5 Strict Handstand Push Ups + 8 Bent Over Rows
into an AMRAP with the remaining time.	Then
*Choose a weight for Power cleans and deadlifts that will allow you to finish everything in the 5 minutes. Once you choose your weights, stick with it!	Not For Time:
	GHR 12,12,12
	Rear Delt Raise 15,15,15

Fitness