WOD 4-6-17

CROSSFIT

Part A
EMOM 10
3 high hang squat clean 95/65
15 DU
*weight should be light enough to work on bar cycling
Part B
SDLHP [95/65]
24-18-12-6
HSPU
12-9-6-3 
Alternating between movements
Extra credit 
30 burpee broad jumps for time 
Distance 6/4 feet

HIT-CON

Goblet Squats 10 (88/62)
Air Squats 15
100m Run
Rest 1 min.
Goblet Squats 15 (70/53)
Air Squats 15
100m Run
Rest 1 min.
Goblet Squats 20 (62/44)
Air Squats 15
100m Run
Rest 1 min.
Goblet Squats 25 (53/35)
Air Squats 15
100m Run
Rest 1 min.
Goblet Squats 30 (44/26)
Air Squats 15
100m Run

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