WOD : 10/30/2017

Monday

CrossFit

For time complete the following

1000 meter row
50 Power Cleans (95/65) 
30 TTB

rest 10 minutes and then rotate between the following exercises

Barbell Lunge Step
3 sets 12 reps per leg and rest 90 seconds
Wide Stance Good Mornings
3 sets of 12 reps and rest 90 seconds
Side Planks
3 sets of 30 seconds each side ad rest 45 seconds

Strength
A1 -  Box Jumps

3-3-3-3-3 (rest 90 seconds between sets) 
(pick a height from last week that was towards your end range and start to add weight this week) 

B1 - Back Squat

3 x 75%
3 x 80% 
3+ x 85% (leave 2 left in the tank)

C1 - Hang Snatch High Pull
4 sets of 6 reps at tempo 50x0 (5 seconds from hip to knee then explode to chest height and repeat.  It is not 5 seconds from the chest down!)  rest 60 seconds

Closeout - 
3 x 10 ab roll outs
3 x 10 strict TTB