WOD : 10/27/2017

Friday

CrossFit

For time complete the following

"Fran" 
21-15-9 reps of the following

Thrusters (95/65) 
Pull Ups

Closeout - Yoke or odd object carry

5 trip of 100 feet with a yoke or odd object (keep it light) 


Strength
A1 - Behind the neck push press
3-3-2-2-1-1 (work up to a heavy single for the day) 

B1 - Strict Press
5 x 75% 
5 x 80% 
5+ x 85% (leave 2 reps left in the tank) 

C1 -  Close grip Bench Press
5 sets of 6 reps at tempo 51x0 and rest 60 seconds
C2 - Inverted Barbell Row (feet supported by bench, box or floor) 
5 sets of 6-8 reps at tempo 3010 and rest 60 seconds

Closeout - 
3 x 12 seated ext rotation