September 15, 2017
Strength:
Push Press
5 x 3 (from the floor)
*Work to a weight that will help get you ready for the WOD.
Gymnastics:
A. Barbell Overhead Hold (For time)
3 Max Effort Attempts (standard, medium and snatch grip positions)
*Rest as needed between attempts.
B. Hollow Hold (For time)
3 Max Effort Attempts
*Rest as needed between attempts.
Metcon:
8 minute AMRAP
1 Clean & Jerk (225/155)
2 Muscle Ups
3 Strict Handstand Push ups
