WOD : 10/13/2017

Friday

CrossFit

5 Rounds of the following for time


7 Front Squats (135/95)
14 Burpee Box Jump Overs

rest 5 minutes

Clean High Pulls
4 sets of 3 reps

Closeout - 
3 x legless rope climbs
3 sets for max effort rope pull ups

Strength
A1. Power Cleans Wave Loaded   (3-2-1-2-1) 
(looking to add to last weeks performance, again, not a max but working to heavy singles) 

B1. Sumo Deadlift
3 sets of 5 (again no percentages, just looking to add a touch to last week)

C1. 1 and 1/4 pause front squats
4 sets of 4 (Pause 2 counts in the 1/4 position)

C2 - Hang Snatch High Pull
4 sets of 6 reps 

Close-out -  4 x 100 foot waiters carries (50 with one arm/ 50 with the other)