WOD : 12/19/2017

Tuesday

CrossFit

A1 - Push Jerk
8 sets of 1 rep (as heavy as possible) 

B1 - Incline Bench Press (45 degree) 
3 sets of 5 reps at tempo 3010
then
2 sets of 3-4 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 Double KB Swings  
5 Double KB Front Rack lunges
5 Plyo Push Ups