WOD : 12/4/2017

Monday

CrossFit - 

5 Rounds of the following for time  (6 minute time cap) 

5 Deadlifts (225/185) 
10 Burpees over Bar  

rest 5 minutes

Front Squat
5 sets of 3 reps at tempo 13x0 (each rep is a 3 count pause in the bottom) 
Single Leg RDL
3 x 12 per leg
Strict Hanging Knee Raises
3 x 10-15 reps

Strength - 
(week 2 ) 
A1 - Clean High Pull
5 sets of 2 reps

B1 - Back Squat
3 x 10 reps at tempo 3010 and rest 60 seconds
then
2 x 8 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