WOD 30.09.14

Warm-Up
10 minute dynamic warm up

Strenght:

5 5 5 5 5 hang squat clean

METCON
5 min AMRAP of:
10 ground to overkead
15 KB Sumo DL High Pull
30 Doubles/90 Singles
then
EMOM 10
Even: 6 Burpee Box Jump Over
Odd: 20 KB Swings
then
5 min AMRAP of:
10 ground to overhead
15 KB Sumo DL High Pull
30 Doubles/90 Singles

Mobility