WOD : 9/6/17

Wednesday

CrossFit

A1. With a partner, complete 2 Rounds of the following for time (35 min time cap):

  • 800 meter run (done together)
  • 40 Deadlifts (185/135) 
  • 40 Thrusters (95/65)
  • 40 Wall Ball Shots (20/14)
  • 40 Box Jumps (24/20) 

*One small item for today's workout.  Instead of resting while your partner is working, you are required to do the following! 
(the partner not working will have to do the following during each separate exercise)

  • Hold the top of the deadlift with your deadlift weight (deadlifts)
  • Hold bar in the front rack position with your thruster weight (thrusters)
  • Hold the med ball overhead AGAINST THE WALL in the bottom of a squat (wall ball)
  • Plank (during the box Jumps)

Strength

A1. EMOM for 8 minutes complete: 3 Touch and Go Power cleans (keep it to below 75% of 1RM)

B1. Clean Pulls: 4 sets of 5 reps at 100% of 1RM clean
B2. Front Squats: 4 sets of 5 at tempo 10x0 and keep it quick and light

C1. Glute Ham Raises: 3 x 8-10 at tempo 4010