WOD : 12/6/2017

Wednesday

CrossFit

30 minute AMRAP of the following


16 Walking Overhead Lunges (45/25 lb plate) 
8 Burpees
16 Power Clean and Push Jerks (115/85) 
8 TTB
16 Wall Ball Shots (20/14) 
8 Box Jumps (30/24) 

Closeout - 3 x 12-15 ring rows

Strength
A1 - Snatch High Pull

5 x 2

B1 - Deadlift
3 sets of 10 reps (rest 90 seconds)
2 sets of 8 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