CC 11/15/14

Strength:
Squat Cleans @~50%, Against Micro or Mini Bands - 12x1
135lb

Thrusters - 6x2, Increasing weight each set
85lb, 135, 165, 195, 225 (PR)

WOD:

From CrossFit Linchpin WOD:
With a continuously running clock,

For Time:

400 Meter Run
Fran (75/55)
400 Meter Run
Fran (75/55)
400 Meter Run

16:00

*Rest 10 Minutes, then:

21-15-9 reps for time of:
Power Clean (185/125)
Ring Dips, Strict

10:57

*Rest 7 Minutes, then:

For Time:
75 GHD Sit-Ups
50 Push Jerks (115/75)
25 Calories Rowing

11:50

Total time including rest: 55:47