WOD : 9/8/17

Friday 

CrossFit 

For time complete the following
5 rounds
30 Single arm KB Swings (55/35) (15/15 per arm) 
10 Hang Power Cleans (95/65)
10 TTB 

CLOSEOUT - 
5 prowler sprints (20 meters outside and heavy!)
6 x 20 meter single arm farmers carries (3 x 20 per arm)
 

Strength 

A1 - Deadlift (conventional)
3 x 80% 
3 x 85% 
3+ x 90% 

B1 - Front Squats
4 sets of 5 reps (1st rep of each set is a 2 count pause in the bottom position) 

C1 - Glute Ham raises
4 sets of 8-10 reps (use a friend or a band for assistance)
C2 - Front Rack Lunges
3 sets 10-12 reps per leg per set and rest 90 seconds

CLOSEOUT - 
5 prowler sprints (20 meters outside and heavy!)
6 x 20 meter single arm farmers carries (3 x 20 per arm)