WOD : 10/9/2017

Monday

CrossFit  

5 Rounds of the following for time


3 Bar Muscle Ups (sub ring Pull ups and dips 3/3) 
5 Power Cleans (185/135) 
7 TTB

rest 5 minutes
Find a ......

15 rep max Front Squat
(take a few warm ups sets of 5 reps and then shoot for a 15 rep max, 1 attempt only! record your weight so we can repeat it next week)

Closeout
Partner Nordic Raises
4 sets 6 reps
Partner donkey Calf Raises
3 sets of 20 reps

Strength
A1 - Back Squat
5 @ 80% 
3 @ 85%
1+ @ 90% 

B1 - Clean High Pull
5 sets of 3 reps and rest 10 seconds
B2 - Front Squat
5 sets of 5 reps at tempo 3010 and rest 90 seconds

C1 - Single leg back extensions
3 sets of 10 reps per leg at tempo 3010 and rest 45 seconds
C2 - Hanging Knee Raises or Strict TTB
3 sets of 10-12

Closeout -
Reverse Sled Pulls
5 sets of 50 feet
Tabtaba KB Stiff leg deadlifts(stand on 2 boxes this week for a larger range of motion)