WOD : 12/11/2017

Monday - 

CrossFit

1 round of the following every 3 minutes for 30 minutes

1 Snatch high pull + 1 Power Snatch + 1 Overhead Squat
3 Box Jumps
7 Wall Ball Shots (20/14)

(increase weight and box jump height throughout) 

Closeout
Snatch Grip RDLs - 3 x 12 reps at tempo 31x0
Lying Hamstring Slides - 3 x 15 reps

Strength
(week 3) 
A1 - Clean High Pull
5 sets of 2 reps

B1 - Back Squat
3 x 8 reps at tempo 3010 and rest 60 seconds
then
2 x 5 reps at same tempo with 90 seconds rest between sets
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