WOD : 11/17/2017

Friday

CrossFit

1 round of the following every 3 minutes for 15 minutes

3 Front Squats at tempo 13x0 (pause 3 counts at the bottom of each rep)
(work up to a RPE of 9 on your last set) 

Then for time complete the following

30 Thrusters (75/55)
30 American KB Swings (AS HEAVY AS POSSIBLE)
30 Burpee Over Bar

Closeout
5 rounds of the following - (NOT FOR TIME!) 
30 second AMRAP Double Unders
10 Bird Dog (opposite arm and leg extend and squeeze at the top for a count to = 1 rep)
10 V-ups

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

B1 - Front Rack Lunges
2 x 15 reps per leg

C1 - Glute Ham Raises
35 reps total with a 6 count negative

C2 - GHD Sit Up
35 reps total