WOD : 12/20/2017

Wednesday

CrossFit

20 minute AMRAP of the following

7 Hang Power Clean and Push Jerk  
14 Deadlifts
7 Power Snatch
14 Wall Ball (20/14) 
50 Double Unders (sub 1 minute amrap double unders) 

(for today you can pick from some different weight options! or as always you can scale to what you need.)
Option 1 - 135/95
Option 2 - 115/85
Option 3 - 95/65

Closeout - 
3 x ME Strict Pull Ups

3 x 15 GHD Sit Ups


Strength
A1 - Snatch High Pull

5 x 2

B1 - Deadlift
3 sets of 5 reps (rest 90 seconds)
2 sets of 3-4 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