WOD : 9/9/17

Saturday

CrossFit and Strength
(To slow things down a touch today everyone will complete a strength workout. Make sure you follow the rests periods between each exercise. After a rough couple of weeks today will be a great recovery workout for most!)

A1 - Push Press
5 sets of 3 reps and rest 90 seconds between sets

B1 - Bench Press - rest 60 seconds before B2
3 x 80% 
3 x 85% 
3+ x 90%  
B2 - Strict Pull Ups - rest 90 seconds before returning to B1
3 sets for max reps in 45 seconds (or do 6-8 reps of 5 count negative) 

C1 - Seated DB or KB Strict Press (rest 30-45 seconds)
4 x 10-12 (pick a weight that you can hit for between 10-12 reps for all sets)
C2 - Plyo Push Ups (rest 30-45 seconds)
4 x 6-8 reps per set
C3 - Band Pull Aparts (rest 30-45 seconds)
4 sets 20 reps
C4 - Single Arm DB or Kb row (split stance and rest 30-45 seconds)
4 sets of 10-12


Closeout - 
Handstand holds (take 10 minutes to work freestanding handstand holds)