WOD : 10/14/2017

Saturday

CrossFit

1 round of the following every 3 minutes for 21 minutes

3 unbroken times through the following complex

1 Power Clean
1 Push Press
1 Back Squat
1 Split Jerk
(warm up and start with a weight that is close to 65-70% 1rm power clean and jerk and increase throughout) 

rest 5 minutes

6 rounds of the following for time (with a partner!)
200 meter run (split into a 50 meter relay between partners) 
21 KB Swings (72/55) 
12 Pull Ups

Closeout - 
3 x max effort hanging L-sits
3 attempts at an L-sit rope climb 

Strength
A1 - Strict Press
5 x 80% 
3 x 85% 
1+ x 90% 

B1 - Behind the neck Snatch Grip Press
4 x 4 reps at tempo 4010 and rest 90 seconds
B2 - N. Grip Chin Up
4 x 6-8 reps

C1 - RDL + Bent Over row (each rep complete 1 rdl and 1 bent over row) 
4 x 20 reps(keep it light) 

D1 - Incline DB Flys (30 degree angle) 
3 x 20
D2 - Tate Press
3 x 20
D3 - Single Arm Upside down KB press
3 x 20 (keep it real light!)