CrossFit - Day 9...different hour...same commitment!!!

Warm-up

Pole shuffle
Foam roll/stretch
Shoulder MWOD
10 shoulder press thrus
10 OH squats (3s hold)

STRENGTH:
A1. Standing Press (60% 1RM): 3-4 x 10-12 (2 Warm-Up Sets, then Touch and Go), 30s Rest
A2. Planks, 4 x 60s Holds, 45s Rest

WOD: “Stan” 21-15-9
Pull Ups
KB Swings (16kg)
Double Unders (5:1)
**Modified version of single jump rope**
105-75-45