WOD : 10/2/2017

MONDAY

CrossFit: 

1 Round of the following every 2 minutes for 20 minutes

3 reps of (1 Power Snatch + 1 Overhead Squat) 
10 Wall Ball Shots
(increase weight throughout for the Snatch Complex) 

Closeout : 
4 sets of 6 reps Snatch Grip Deadlift
6 prowler pushes (heavy as possible! and 50 feet total) 

Strength
A1 - Back Squat
3 @ 75% 
3 @ 80%
3+ @ 85% 

B1 - Clean High Pull
5 sets of 3 reps and rest 10 seconds
B2 - Front Squat
5 sets of 5 reps at tempo 3010 and rest 90 seconds

C1 - Single leg back extensions
3 sets of 10 reps per leg at tempo 3010 and rest 45 seconds
C2 - Hanging Knee Raises or Strict TTB
3 sets of 10-12

Closeout -
Reverse Sled Pulls
5 sets of 50 feet
Tabtaba KB Stiff leg deadlifts