Tuesday 9-17-13

 In WODs

Warm Up

3 Rounds:
10 Good Mornings
5 Broad Jumps
30 second Handstands against wall with nose to wall

Skills

Hang Power Cleans

Shuttle Run

WOD

A. Hatch Week 9 Day 1
BS: 5@60%, 3@70%, 2@80%, 2@90%, 1@95%
FS: 5@65%, 4@75%, 4@80%, 4@85%

B. 9 min. AMRAP
10 Hang Power Cleans (weight that is hard to get 10 in a row with good form)
1 Shuttle Run

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Travel WOD

21-15-9
pistols
handstand pushup
or
42-30-18
squats
hand release pushup
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