WOD : 11/28/2017

Tuesday

CrossFit

For time complete the following

3 Rounds
400 meter run
12 Power Snatch (115/85) 
6 Bar Muscle Ups (sub today is 6 dips/6 heavy rows) 

Closeout
3 x legless rope climbs
6 x 50 foot waiter carries (with KB or DB) 

Strength - 
A1 - Push Jerk
5 sets if 3 reps (as heavy as possible) 

B1 - Incline Bench Press (45 degree) 
5 sets of 10 reps at tempo 3010

C1 - Seated DB Shoulder Press
3 x 12-15 reps at tempo 12x0
C2 - Pendlay row
3 x 12 reps (keep it light and hold for a count at the chest) 

D1 - 4 minute amrap of the following
5 Push Ups
5 Single arm KB swings (left) 
5 Single arm ROWS with kb (left) 
5 Single arm KB swings (right) 
5 Single arm ROWS with kb (right)