WOD : 9/18/17

Monday

CrossFit

15 minutes to work up to a heavy 3 rep Back Squat
then..

For time complete the following

50 Wall Ball (20/14)
40 Burpees
30 Box Jumps (24/20) 
200 meter run

Closeout - 
Weighted Planks - 3 sets of 60 seconds
Barbell Ab roll outs - 3 sets of 5-10 reps

Strength -  (De-Load Week!) 
A1 - Back Squat
5 x 40% 
5 x 50% 
5 x 60% 
B1 - Clean Pulls
4 sets of 6 reps (work up to 65-70% 1rm clean)
B2 - Jumping good mornings
4 sets of 6 reps (keep it light) 
C1 - Back extensions
4 sets of 8 reps at 5010
 

Closeout - 
Weighted Planks - 3 sets of 60 seconds
Barbell Ab roll outs - 3 sets of 5-10 reps