WOD : 10/25/2017

Wednesday

CrossFit

35 minute AMRAP of the following

200 meter run
10 Power Snatch (95/65)
10 Unbroken Wall Ball Shots (20/14)  
10 Power Clean and Jerk (95/65) 
10 TTB

Closeout - 
3 x max effort weight plank

Strength 
(From here on out I will post the 4 strength workouts for the week on Monday thur Thursday.  They can be done on those days or spread out.  This will give you that option!) 

A1-  Broad Jumps (2 leg take off)
10 total attempts for max effort

B1 - Deadlift (conventional stance) 
5 x 70%
5 x 75% 
5+ x 80% (leave 2 left in the tank)

C1 - Pause Front Squats
4 sets of 3 reps (pause only on 1st rep.) 
(RPE of 6-7 for these, that means that on a scale of 1-10 with 10 being a max effort and 1 being the easiest possible weight!) 

D1 - Single Leg RDL (use a barbell) 
2 x 15 reps
D2 - Single Leg Calf Raise
2 x 20 reps at tempo 21x0