WOD : 9/30/17

Saturday

CrossFit - 

For time complete the following

1000 meter run or row
50 Push Jerks (95/65) 
25 Wall Ball (24/20) 
15 Pull Ups (strict) 

Closeout
3 x 15 reps close grip bench press
3 x 12-15 reps single arm bent over row (as heavy as possible!)

Strength

A1 - Strict Press
5 x 70% 
5 x 75% 
5+ x 85% 

B1 - Behind the neck Snatch Grip Press
4 x 6 reps at tempo 4010 and rest 90 seconds
B2 - N. Grip Chin Up
4 x 6-8 reps

C1 - RDL + Bent Over row (each rep complete 1 rdl and 1 bent over row) 
3 x 15 reps

D1 - Incline DB Flys (30 degree angle) 
2 x 20
D2 - Tate Press
2 x 20