WOD: 11/21/2017

Tuesday -Normal Hours Today

CrossFit

10 minutes to work up to a heavy single
1 Push Jerk + 1 Split Jerk

Then complete the following

4 minute AMRAP

7 Push Jerks (95/65) 
6 Thrusters (95/65) 
5 Pull Ups

rest 3 minutes

4 minute AMRAP

7 Split Jerks (95/65) 
6 Hang Power Cleans (95/65) 
5 TTB

rest 3 minutes and repeat 1 more time from the start

Strength
A1 - Split Jerk
3-3-2-2-1-1

B1 - 1 K row for time

C1 - 10 prowler sprints (25 feet only) 
rest as needed between sets (each set should take 3-5 seconds max to push 25 feet)