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6/14/2017-Workout of the Day

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Wednesday  6/14/2017

Warm-up:
200m Jog
2 Rounds Through:
25’ Inchworm
25’ Knee Pull to chest
25’ Lunges (lateral)
25’ Soldier Kick

Strength: 15 Minutes

Deadlift 1RM

WOD: 21-15-9 For Time:
Level 3/2/1

Hang Squat Clean 135/95, 105#/75#, 75/55
Chest-to-Bar Pullup/Pull-ups/Jumping Pull-ups

Extra Work – AMRAP 10: For Quality
3 Strict Toes-to-Bar
4 Kipping Toes-to-Bar
1 Legless Rope Climb, 15′ Ascent
1 Rope Climb, 15′ Ascent