WOD Sat 2-6-16

CROSSFIT

Warm Up

AMRAP 3

20 DU

20 sit ups

rest 1 min

AMRAP 3

20 DU

10 ring row

rest 1 min

AMRAP 3

20 DU

5 slam balls

WOD

Fran has burpees

21-15-9

Thruster (95/65)

Burpees

400m run

12-9-4

Thruster (115/85)

Burpees

400m run

9-6-3

Thruster (135/105)

Burpee

400m run


HIT-CON

WOD

100m sprint

4 min max effort double unders

40 sit ups

3 min ME DU's

30 plank rows

2 min ME DU's

20 dumbell press

1 min ME DU's

10 burpees

-- score is total of double unders --



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