WOD : 10/6/17

Friday

CrossFit

5 Rounds of the following for time....

12 OHS (115/85)
12 Burpee Box Jumps (30/24)
6 TTB
6 HSPU (shoot for strict HSPU or negatives today) 

Closeout - 
3 x 30 single leg box step ups (8 inch box only and body weight only)
3 x 60 seconds partner lying leg circles (rotate directions at 30 seconds each set) 

Strength

A1. Power Cleans Wave Loaded   (3-2-1-2-1) 
(not working to a max, just a heavy single today)

B1. Sumo Deadlift: 3 sets of 5 (again no percentages, just looking to add a touch to last week)

C1. 1 and 1/4 pause front squats: 4 sets of 4 (Pause 2 counts in the 1/4 position)

C2 - Hang Snatch High Pull: 4 sets of 6 reps 

Close-out -  4 x 100 foot waiters carries (50 with one arm/ 50 with the other)