161103 ~ Yesterday was a 10....today is a 9!

The rumours are abound......what will WOD #1 at the games be....only 2 more sleeps...you will just have to wait and see!

Be prepared for the Unknown and the Unknowable....and everything in between.  Make sure you have all of your gear.....rumour is that we are going swimming :)

Strength:

Shoulder Press

10 min to complete:

3 @ 70%

3 @ 80%

3+ @ 90%

3 x ME @ 70%

With a 15 Breath “rest pause” break in between each set.

EMOM x 5 min

ME UB Pullup/Defecit Pullups

**Weighted if possible**

Conditioning:

The Power of 9!

Complete 9 Round for time:

9 Power Cleans (95/65)

9 Burpees

9 Power Cleans

9 Box Jumps (24/20#)

(15 min Cap)

Cash Out:

12 Min Handstand/Handstand Walk Practice.

 Scale: Work on Nose & Toes Hold & Shoulder Taps

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