Thurs 11-5-15

CROSSFIT

STRENGTH
Establish 1RM back squat
WOD
EMOM 10
min 1-2
1 power clean
2 front squat @ 50-60% of 1RM BS (adjust between 50-60 on athete)
min 3-4
2 PC
2 FS
min 5-6
2 PC
3 FS
min 7-8
3 PC
3 FS
min 9-10
3 PC
4 FS

HIT-CON

800 m Run
200 Double unders (scale such that this is about 5 minutes of work)
1000 m Row



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