WOD : 11/10/2017

Friday

CrossFit

Sumo Deadlift
5-5-5-5  
(keep it light!) 

For time complete the following (6 minute time cap) 

15 Front squats (165/105) 
15 TTB
15 HSPU
15 Power Cleans (165/105) 
15 CTB Pull Ups
(go heavy and stick to the time cap!) 

Closeout - 
4 x 6 reps of glute ham raises or partner Nordic Raises


Strength
A1 - Split Press
5-5-5-5  (use a split stance and rotate legs each set) 

B1 - Strict Press
5 x 80% 
3 x 85% 
1+ x 90% (leave no reps 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