Thurs 10-8-15

CROSSFIT

Strength

3 x pull ups to failure 

use smaller band or go weighted

WOD

5 Rounds

5 power clean (155/115)(135/95)(115/75)

5 chest to bar / pull ups

5 ring dips 

HIT-CON

Skill

Double Unders 

WOD
4 Rounds

40 DU's or 60 singles

10 slam balls

5 burpee box jump overs

10 slam balls

40 DU's

2 min rest between each round / 4 min cutoff on rounds


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