WOD : 1/5/2018

Friday

CrossFit

For time complete the following

10-8-6-4-2 reps of the following  (12 minute time cap) 

Power Clean and Jerk (185/135) 
TTB

rest 10 minutes then rotate between the following exercises

Back Squat
4 sets of 6-8 reps at tempo 10x0
Wide Stance Good Mornings
4 sets of 6-8

Strength - 
A1 - Strict Press
3-2-1-3-2-1

B1 - Db Bench Press
8 sets of 6 reps at tempo 12x0

C1 - Lateral Raises
3 x 15 reps
C2 - Front raises
3 x 15

D1 - 6 minute amrap of the following
20 second handstand hold
3 strict pull ups
3 Strict TTB
3 Plyo Push Ups