Tuesday 9-24-13

 In WODs

Warm Up

10 min. AMRAP for quality (not scored)
Start light and go up in weight each time
10 KB Swings
10 KB Push Jerks
10 Ring Dips

Skills

Push Jerk
Power Clean
Muscle Up

WOD

A. 10 min. to find a heavy double push jerk

B. 15 min. Ladder Up (1, 2, 3, etc.)
Power Clean and Jerk (185/115)
Muscle Up

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Travel WOD

15 min. AMRAP Ladder Up (1, 2, 3, etc.)

Handstand Push Ups

Dips (use a chair if needed)

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