WOD : 11/13/2017

Monday

CrossFit

For time complete the following

"Karen

150 wall ball shots (20/14) 

rest 5 minutes then rotate between the following three exercises for 5 rounds

Snatch Grip Deadlift
5 sets 8 reps
Strict TTB or Hanging knee raises
5 sets 10 reps
Single Leg Box Step Up (8 inch box) 
5 sets 15 reps

Strength -  (de-load week!) 
A1 - Back Squat - 
5 x 40% 
5 x 50% 
5 x 60%

B1 - Jumping Good Mornings
5 sets of 3 reps (keep it light so you can leave the ground) 

C1 - Single leg RDL
3 x 20 reps (light weight) 

6 minute amrap of the following
5/5 Single arm Russian KB Swings
20/20 second side plank