WOD : 10/21/17

Saturday

CrossFit

Working in teams of two complete the following for time

1 mile run (divide and split however you would like) 
50 Wall ball (20/14) 
50 Push Jerks (135/95) 
50 TTB
50 Power Cleans (135/95) 
50 Front Rack Lunges (135/95) 
1 mile run (done together!) 

(For the first mile run, one person works at a time and you can split the distance however you would like.  For all the work in the middle of the workout, you can complete it in ANY order you like!) 

Closeout - 
3 attempts at a leggless rope climb

Strength

A1 - Split Press

3 x 12 reps (keep it light)  
B1 - Strict Press
5 x 40% 
5 x 50% 
5 x 60% 

C1 - N. Grip Chin Ups

5 sets of 5
C2 - Dips
5 sets of 5

Closeout
3 x 12 seated external rotation