WOD for 121117

Segment 1 (warmup, moderate pace):
“Animal Crackers”
Frog hop, bear crawl, crab walk, duck walk, leap frog, leap frog, inch worms and piggy backs.
Each one to the end of the rig and back

Segment 2:
Take 15-20 minutes
Work up to a heavy triple for today

Segment 3:
15-12-9 reps of:
Hang power cleans (Rx: 155/115 S1: 115/75 S2: 85/55)
Muscle ups (Rx: Rings S1: Jumping MUs S2: Pullups)
Strength & Conditioning.com, 070514

Segment 4:
Not for time
5 sets of 10 v-ups
in-between sets:
1 min back extension hold