WOD : 1/3/2017

Wednesday

CrossFit

20 minute amrap of the following

1 Snatch (starting at 75% and working up throughout) 
5 Pull Ups (strict) 
5 HSPU
10 Burpee Box Jumps

(score is the reps completed + your total weight lifted in the snatch) 

Closeout
3 x 15 single arm kb rows
3 x 15 bent over rear fly delts

Strength - Week 1 Day 2
A1 - Bench Press  
3-2-1-3-2-1

B1 - Closeout Grip Floor Press
8 sets of 5 reps at tempo 22x0 and rest 90 seconds

C1 - Seated DB Shoulder press
3 x 15 at tempo 1010
C2 - Chest Supported Incline Db row (30 degree) 
3 x 12-15 reps at tempo 2010