WOD : 12/12/17

Tuesday

CrossFit

14 minute AMRAP of the following

7 Push Jerks (135/95) 
7 TTB
14 Burpee Over Bar

rest 5 minutes then rotate between the following two exercises

N. Grip Chin Up
6 x 3 reps
Dips
6 x 3 reps
(rest as needed and add weight if possible) 

Strength

A1 - Push Jerk

5 sets if 1-2 reps (as heavy as possible) 

B1 - Incline Bench Press (45 degree) 
3 sets of 8 reps at tempo 3010
then
2 sets of 6 reps

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 Double KB Press
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)