WOD : 12/13/2017

Wednesday

CrossFit

Complete 1 Front Squat Every 3 minutes for 15 minutes
(take 5 minutes to work up to a heavy single then start the 15 minute set) 

then complete the following after a 10 minute rest

8 minute AMRAP

5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

closeout
6 x 50 foot prowler sprints




Strength
A1 - Snatch High Pull

5 x 2

B1 - Deadlift
3 sets of 8 reps (rest 90 seconds)
2 sets of 6 reps (rest 2 minutes) 

C1 - Front Rack Lunge Step
3 x 12 per leg
C2 - X back extension
3 x 10 at tempo 3010 and rest 60