WOD Monday 10-17-16

CROSSFIT

A . Snatch
– 1×3 at 60%
– 1×3 at 70%
– 3×3 at 75%
B. Back Squat
– 5 reps at 75%
– 1 rep at 85%
– 5 reps at 75%
– 1 rep at 85%
– 5 reps at 75%
– 1 rep at 90%
C. For Time: 21-15-9
– Cal Row
– Squat Snatch (95/65)

HITCON

Strength
Three rounds of four stations, 1 minute per station, 30 seconds rest, stay at station for three rounds then next station. Maximum effort at each station, that means as many reps as possible, push to failure, rest a second or two and try to get more.
Station #1 Bulgarian lunge, right leg.
Station #2 Bulgarian lunge, left leg.
Station #3 Good mornings, 
Station #4 DB or barbell press/push press. (Press to failure then PP)


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