11/9 WOD: Power AMRAP

9
Nov

11/9 WOD: Power AMRAP

Individual Warm-up: 20-butterfly pull-ups.

Warm-Up BWU  Part #2: 20-dead-lifts, 15-hang power cleans, 10-hang cleans, 5-cleans.

Strength: Clean 1) 5 x 75%, 2) 3 x 85%, 3) 1+ x 95%

WOD: AMRAP in 20:00 of 10-Wall Balls, 10-KB Swings, 10 Power jacks

RX: M 20 / 55, W 15 / 35. L-2: M 16 / 50, W 12 / 30. L-1 10 / 30

Recovery: PSOAS, 2:00 deep squat, 1:00 plank.