Wednesday - 151123

CrossFit WOD:
Strength:
15min build up load for the complex:
Front Squat
Hang Power Clean
Front Squat
Power Clean
Front Squat

Metcon:
For max reps:
0:00 - 4:00
Run 400m
Max DB S2OH on remaining time (#22.5/15,x2)

4:00 - 8:00
Run 400m
Max DB Box Step-Overs on remaining time (#22.5/15,x2)

*Rest 2min then repeat

Skills:
Warmup:
Tabata-
Hollow, hollow rock
Arch, arch rock
Tabata-
german hang, ring support, scap pulls, wall hip-pop

Main:
15 min for quality:
Strength:
False grip pull up/ring row @2-3rir
Ring dips @2-3rir
Technique:
Ring tap swings
Transition work

Cash out:
5 min amrap
2-4-6-8-10…+2
Pull ups
25 DU/50 SU after each set