WOD : 11/30/2017

Thursday

Strongman

12-9-6-3 reps of the following

Axle Bar power Cleans (165/115) 
Overhead Walking Lunges

rest 5 minutes

Rotate between the following exercises

Zercher Good Mornings
5 x 5 (as heavy as possible) 
Log Push Press
5 x 5 reps

Strength - 
A1 - Behind the neck Snatch Grip Push Press

5 x 3 reps (tempo if 40x0) 

B1 - Z - Press
4 x 10 reps at tempo 2010

C1 - Dips
8 sets of 3-4 reps
C2 - N. Grip Chin Up
8 sets of 3-4 reps

D1 - row Intervals
8 x 50 meter sprints (rolling start and rest as needed for max effort)