WOD 9/6/16
Fitness
1. 9-min AMRAP
3-Sumo deadlift high pull
+
3-Goblet Squats
2. For Time (4 min cap)
21-15-9
Heavy russian kb swings
Ring Dips(scale to ring pushup or down to pushups)
Performance
1. 4x(1-Squat Snatch+1-Hang Squat Snatch+1-OH Squat) compare to 8/26
2. Elizabeth (4 min cap)
21-15-9
Power clean 135/95
Ring Dips
(Scale as needed to move fast enough to finish sub 4)
