WOD : 9/5/17

Tuesday - Normal Class times today

CrossFit

Every 2 minutes for 10 minutes complete the following
3 Standing Broad Jumps for distance (two legged take off)
5 Hang Power Cleans
(increase weight throughout and work to technical failure on the cleans)

REST 10 minutes 

For time complete 7 Rounds of the following

5 CTB Pull Ups
5 Push Jerks (135/95)
10 Double Russian KB Swings or Heavy Single Russian KB Swings
100 meter run 

Closeout -  3 x legless rope climbs 

Strength

A1 - Bench Press - 75% x 3, 80% x 3, 85% x 3+ 
 

B1 - Incline DB Bench Press: 4 sets x 10-12 reps at tempo 31x0
B2 - Chin Ups: 4 sets - 6-8 reps at tempo 10x0 (add weight) 

C1 - Single arm Landmine Row: 3 sets 15 reps at tempo 10x0


Close out:

3 x Legless Rope Climbs
100 rear fly delt riases (split as you wish)
100 ring rows (split as you wish)