WOD Monday 9-21-15

CROSSFIT

Strength

20 min to establish 1RM hang squat clean

WOD

AMRAP 5

dumbell thrusters (10/8/6)

pull ups (10/8/6)

every minute on the minute must complete 5 burpees

--rest 2 min--

100 sit ups for time

HITCON

4 rounds

1 min at each station

1. kettlebell swings

2. wall balls

3. box jumps

4. pull ups

5. rest

 


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