WOD 6-30-16

CROSSFIT

E2MOM (16 min total)
Min 0-6
2 snatch width deadlift / 2 snatch pull / 1 squat snatch @ 50% x 3 rounds
Min 6-10
1 deadlift / 1 snatch pull / 1 squat snatch @ 60% X 2 rounds
Min 10-16
1 snatch @ 80% x 3 rounds

Conditioning
800m run
--- rest 2 min --
400m run 
rest 2 min
200m run
rest 1 min
200m run

HIT-CON

Agility: Plyo set
2x Butt Kickers
1x High Skip
1x High Knees
2x Side Step
2x Karaoke

4 Rounds of each
Lie on back to backward to spin forward runs
Lie on stomach spin to sprint
Lie on back to backward to lie on stomach (burpee movement) to sprint forward

Workout: 5 Rounds with 1 minute rest between rounds
30 Air-Squats
Crawl length of room (squares)
Run 100m
Crawl length of room

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