WOD : 11/27/2017

Monday

Dont forget!  The CrossFit Lift off is this week.  We will be completing the workouts this Friday and Saturday.  Check out crossfit.com for more info! 

CrossFit

For time complete the following

3 Rounds

15 Wall Ball (20/14) 
20 Overhead Walking Lunge (95/65) 
15 Hang power Clean (95/65) 

Rotate between the following two exercises with 60 seconds rest

1 and 1/4 Front Squat
5 sets of 4 reps

Snatch Grip Romanian Deadlift
5 sets of 6-8 reps at tempo 13x0

Strength - 
(week 1 of a new cycle!) 
A1 - Clean High Pull
5 sets of 3 reps

B1 - Back Squat
5 x 10 at tempo 3010 and rest 60 seconds

C1 - Laying Hamstring Slides
5 sets of 15 reps
C2 - Supermans
5 sets of 10 reps (pause 2 count at the top of each rep) 

D1 - Single Arm KB Row
3 sets of 12-15 reps