WOD : 11/14/2017

Tuesday

CrossFit : 

1 round of the following every 2 minutes for 16 minutes

3 Strict Pull Ups (scale with negative only) 
3 Strict HSPU (scale with negative only) 
6 Burpee Box Jumps (increase height if box throughout) 

rest 5 minutes

For time complete the following

50 Double Unders
5 Push Jerks (135/95) 
10 Push Ups
15 Push Jerks (115/95) 
20 Push Ups
25 Push Jerks (95/65) 
50 Double Unders

Strength

A1 - Bench Press
5 x 40%
5 x 50% 
5 x 60% 

B1 - N Grip Chin Ups
4 x 6-8 reps
B2 - Dips (ring or bar) 
4 x 8-10

C1 - Low Cable row
2 x 12-15 reps
C2 - Upright ez bar row
2 x 12-15

Closeout - 
Pick any bicep exercise you wish and hit it for 3-5 sets.