WOD 09.09.19

Skills Practice

Double Under Practice – 10 Minutes

Strength

‘Beast Builder’
On the Minute x 7 (Increase a bit from last time!)
Minute 1: 7 Hang squat cleans + 1 Push Jerk
Minute 2: 6 Hang Squat Cleans + 2 Push Jerks
Minute 3: 5 Hang Squat Cleans + 3 Push Jerks
Minute 4: 4 Hang Squat Cleans + 4 Push Jerks
Minute 5: 3 Hang Squat Cleans + 5 Push Jerks
Minute 6: 2 Hang Squat Cleans + 6 Push Jerks
Minute 7: 1 Hang Squat Cleans + 7 Push Jerks

Metcon

6 min AMRAP:
5 Power Clean & Jerks @ weight for beast builder
10 Box Jumps 24/20in
25 Double Unders

Core Strength/Ab Challenge

1. 100 Hollow Hold Flutter Kicks
2. 50 Russian Oblique Twists (with 20+ lbs)
3. 50 GHD if at gym, 75 situps if at home