WOD : 11/20/2017

Below is the schedule for the week ahead

Monday - Wednesday (normal class schedule) 

Thursday - 9am Class only (Thanksgiving) 

Friday - 9am Class only


Saturday - Sunday (normal class schedule) 

CrossFit

Every minute on the minute for 8 minutes complete the following (increase weight throughout)

2 Hang Power Cleans
1 Front Squat

rest 5-10 minutes

For time complete the following
3 rounds
6 Front Squats (185/135) 
9 CTB Pull Ups
12 Burpee Box Jumps



Strength
Work up to a heavy single in the Back Squat
(3-5 solid attempts with 3-5 minutes rest between sets) 

Work up to a heavy single in the bench press
(3-5 solid attempts with 3-5 minutes rest between sets) 

then with minimal rest between sets complete the following (keep it light) 
4 x 12 incline db bench press
4 x 12 RDL
4 x ME body weight dips
4 x 12 Barbell Bent Over row