Friday 20141107

Strength

Back squat 4 x 2 @ 90%
Snatch pull 4 x 2 @ 90% of snatch
Power jerk 4 x 2 @ 80%

WOD

3 Rounds:

AMRAP in 4 min

10 Wall Balls @ 20 lb
5 Toes to bar
*Rest 2 minutes at then end of each of the 4 min cycles.

To clarify, each round = 4 min AMRAP + 2 min rest, so 6 min total. All 3 rounds should take you 18 min.

*Competitor: As prescribed
*Established: Knees to elbow
*Recruit: Sit-ups

Post rounds to comments.

Jerred

My wife put a description of me on her blog that sums it up quite nicely. "Loves – CrossFit, reading for knowledge, eating delicious things, rainy days, his puppy Berkeley, a good cup of dark coffee, a nice dark beer, pizza, taking pictures, having deep conversations, his family – more than anything, exploring new places, and Wife." I also enjoy blogging, but that's pretty much me.