WOD 8/6

Performance – Week 5 of 8 Work Capacity
A.
In 15:00 Complete 30 Kip Pull-ups in sets of 3 as quickly as possible
*Scale down as needed, scale up is CTB

B.
6 Rounds
400 M Run
5 OVHD Squats @ 95 lbs, 65 lbs
10 Push-ups
15 Double Unders
*Total Time recorded
*Try to keep run at 2:00 or under, use exercises as active recovery

Foundations
Skill:
Clean

A. Hip Clean + Power Jerk  x2x5
B. Back  Squat x2x5
C. Good Mornings x5x5
D. Front/Side Planks x :90 / position
*Back Squat Recorded (On test sheet and Board)

“He who conquers others is strong; he who conquers himself is mighty.” – Lao-tzu