WOD - Dec 8, 2017

A. Front squat - 4.4.4.4. -rest 2 mins-
B1. Band lat pull-downs - 10/side x3
B2. Pull-up negative - jump to chin over bar + 5 sec. lower - 2-3x3
+
5 Rounds for time
.5 mile AB
100ft Bear crawl
10 DB cleans @ 50/35#

Sport - 
After:
A. Squat clean ladder -
Men - 9 @ 185, 7 @ 205, 5 @ 235, 3 @ 255, 1 @ 275
Women - 9 @ 125, 7 @ 145, 5 @ 165, 3 @ 185, 1 @ 200
B. 150 cal AB for time
*every 2 mins do 6-8 strict hspu