WOD : 10/7/2017

Saturday

CrossFit : 

Working with a partner complete the following for time - 

200 Double Unders
30 Power Snatch (135/95) 
60 Back Squats (135/95)
30 Clean and Jerks (135/95) 
60 Front Squat (135/95)
2 K row 

Closeout - 
Tug Of War! 

Strength - 

A1 - Strict Press
3 x 75% 
3 x 80% 
3+ x 85% 

B1 - Behind the neck Snatch Grip Press
4 x 4 reps at tempo 4010 and rest 90 seconds
B2 - N. Grip Chin Up
4 x 6-8 reps

C1 - RDL + Bent Over row (each rep complete 1 rdl and 1 bent over row) 
3 x 20 reps(keep it light) 

D1 - Incline DB Flys (30 degree angle) 
2 x 20
D2 - Tate Press
2 x 20
D3 - Single Arm Upside down KB press
2 x 20 (keep it real light!)