WOD 14.11.18

CROSSFIT CLASS
Gymnastic →Emom 16 alt:
1) 5/10 Bar Mu (10/20 Pull up)
2) 40″ Max Pistol Squat→1 Leg squat alt
3) 5/10 Hspu→10/20 Push up HR
4) 40″ Max DU
then on 2 min clock
5 rounds of 400 mt run

WEIGHTLIFTING CLASS:
Every 90″ for 10 round:
Hang clean + Clean + Jerk
Strength:
EMOM 15:
1 Deadlift (find 1RM)
10+10 Bulgarian squat (KB)
10 Ghd sit ups (WB)