WOD : 9/15/2017

Friday

CrossFit 

For time complete the following
10 - 8 - 6 - 4 - 2 reps of ...... 
Squat Clean Thrusters (135/95)
CTB Pull Ups
(Complete 50 Du's between each rep change) 

Closeout - 
Partner Nordic Raises - 4 sets of 6 reps
Seated Rope Sled Pulls - work up to heaviest possible for 15 feet

Strength
A1 - Deadlift (conventional)
5 x 85% 
3 x 90% 
1+ x 95% 

B1 - Front Squats
4 sets of 3 reps (1st rep of each set is a 2 count pause in the bottom position) 

C1 - Glute Ham raises
4 sets of 8-10 reps (use a friend or a band for assistance)
C2 - Front Rack Lunges
3 sets 10-12 reps per leg per set and rest 90 seconds

CLOSEOUT - 
5 prowler sprints (20 meters outside and heavy!)
6 x 20 meter single arm farmers carries (3 x 20 per arm)