WOD : 11/15/2017

Wednesday

CrossFit

3 Rounds of the following for time (12 minute time cap) 

10 Squat Snatch (155/115) 
20 Burpees

Closeout - 
3 attempts at a leg less rope climb
3 rope climbs
3 x 12 rope pull ups or towel pull ups  

Strength
A1 - Deadlift
5 x 40% 
5 x 50% 
5 x 60% 

B1 - Front Squat
3 x 12 reps (keep it really light and fast)

C1 - Single leg Back Extension
3 x 8 reps at tempo 4010
C2 - Reverse Hyper extension
3 x 8 reps at tempo 4010 (keep it at body weight only and use a bench or reverse hyper)