WOD : 10/16/2017

Monday

CrossFit

6 rounds of the time for the following

6 Overhead Squats (135/95) 
9 TTB
12 Wall Ball Shots (20/14) 
400 meter run

Closeout - 
Muscle Up Skill Work
3 x 5 negative only muscle ups
3 x 5 strict pause ring dips
3 x 5 strict ring pull ups

Strength

A1 - Back Squat

5 x 40% 
5 x 50% 
5 x 60% 

B1 - Power Cleans
5 sets of 3 (work up to 65% of 1rm and no higher than that) 

C1 - Single leg RDL
2 x 15
C2 - Strict TTB
2 x 15

Closeout - 

10 minute sled walk (keep it light)