WOD : 11/4/2017

Saturday

CrossFit

Complete 1 rep of the following every minute for 10 minutes

1 Thruster
1 Push Press
1 Push Jerk
1 Split Jerk

rest 10 minutes


Complete the following for time

12-9-6-3 reps of the following

Pull Ups
TTB
HSPU
Dips

Strength
A1 - Push Press
3-3-2-2-1-1 (work up to a heavy single for the day) 

B1 - Strict Press
3 x 80% 
3 x 85% 
3+ x 90% (leave 2 reps left in the tank) 

C1 -  Close grip Bench Press
5 sets of 6 reps at tempo 51x0 and rest 60 seconds
C2 - Inverted Barbell Row (feet supported by bench, box or floor) 
5 sets of 6-8 reps at tempo 3010 and rest 60 seconds

Closeout - 
3 x 12 seated ext rotation