WOD : 9/19/17

Tuesday

CrossFit 

Snatch Balance - 
1-1-1-1-1  (work up to a heavy single) 

12 minute amrap of the following

5 Strict Pull Ups
10 Push Ups
5 HSPU (Strict) 
10 Single Arm KB Swings (55/35 and 5/5 per arm per round) 
50 Double Unders

Closeout - 
3 x 20 band pull aparts
3 x 10-12 front raises and lateral raises

Strength - 
A1 - Bench Press
5 x 40% 
5 x 50% 
5 x 60% 

B1 - Strict Behind the neck press
3 x 12 reps
B2 - Neutral grip chin ups
3 x ME at body weight

C1 - French Press (Standing)
3 x 12-15

Closeout - 
3 x 20 band pull aparts
3 x 10-12 front raises and lateral raises