Friday 10-07-16 WOD

Friday 10-07-16 WOD

CrossFit:
A.
Back Squat 3 x 5 @ 90%

B.
Snatch Grip Push Press (SGPP) + Overhead Squat (OHS) 3 x 3 + 3 (Buld and track your weights)

C.
Power Clean 3 x 3 @ 80%, 3 x 2 @ 85%

If an athlete can perform three reps @ 80% TnG then do so. If you are dropping the bar stay right behind it and take the appropriate rest to perform the reps flawlessly.

Fitness:

A.
Back Squat 3x5 @ 90%

B.
10 Min AMRAP  @ 50/70# 16/20"
KBS        20  15  10  5
BJ's          5   10   15 20