WOD : 12/14/2017

Thursday

Strongman

10 Rounds of the following NOT FOR TIME! 

3 Axle Power Cleans (or sub the log today) 
100 ft. sled push (25ft x 4) 

Increase weight throughout.  Rest as needed when it gets heavy! 

Closeout - 
3 x 10-12 GHD Sit Ups


Strength

A1 - Behind the neck Snatch Grip Push Press

5 x 2 reps (tempo if 40x0) 

B1 - Z - Press
4 x 4-6 reps at tempo 2010

C1 - Dips
8 sets of 2-3 reps
C2 - N. Grip Chin Up
8 sets of 2-3 reps

D1 - Row Intervals
8 x 50 meter sprints (rolling start and rest as needed for max effort)