WOD : 12/18/2017

Monday

CrossFit

Back Squat


5 sets of 8 reps (1st rep of each set is a 5 count pause in the bottom, the rest are quick!) 

then for time complete the following

30 Wall Ball Shots (20/14) 
25 Burpees
20 Wall Ball Shots
15 Burpees
10 Wall Ball Shots
5 burpees

Closeout - 
30 Empty Bar 3 Position Snatches

Strength
(week 4) 
A1 - Clean High Pull
8 sets of 1 rep (working up to 115% of 1rm clean)  

B1 - Back Squat
3 x 6 reps at tempo 3010 and rest 60 seconds
then
2 x 3-4  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