WOD : 9/2/2017

Saturday 

CrossFit - 

Working with a partner complete the following

0-10 minutes
find a 1 rm Split Jerk (each partner works up to a heavy single)

10-20 minutes
10 min. AMRAP of the following 

10 OHS (135/95) 
10 Burpee Box Jumps (30/24)
10 Double KB Thrusters (55/35) 

20-30 minutes
work up to a heavy triple hang power clean for the day

30 minutes - ?
1 K row for time (divide as needed) 

 

Strength

A1 - Strict Press
75% x 5
80% x 5
85% x 5+ 

B1 - Close Grip Bench Press
5 sets 10-12 reps at tempo 31x0 and rest 60 seconds 

B2 - Low Cable Row (triangle grip) 
4 sets 12 reps at tempo 4010 and rest 90 seconds 

C1 - Single Arm DB shoulder press
3 x 12 reps at tempo 40x0 

C2 - Zottman Curls
3 x 10 reps per arm at tempo 4010 and rest 60

Closeout - 
3 x max effort weighted planks