WOD : 11/18/2017

Saturday

CrossFit

7 rounds of the following for time (10 minute time cap so scale by weight and or by reps!) 

7 HSPU
7 Deadlifts (245/185)

rest 10 minutes then

12 minute amrap of the following

5 Push Jerks (95/65) 
5 Box Jumps (24/20) 
10 Jumping Lunges
5 TTB  
5 Pull Ups


Strength

A1 - Strict Press
4 sets of 5 reps (tempo 4010) 

B1 - Incline Bench Press
3 x 12 reps (3010) 
B2 - Chest Supported DB Row
3 x 12 reps (3010) 
B3 - Seated DB or KB Press
3 x 12 reps at tempo (3010) 

Closeout
100 band Pull aparts
3 x 10 plyo push ups