WOD Thurs 10-13-16

CROSSFIT

A. Bench Press
6×3 (Going up in weight)
B. Conditioning
5 Rounds
20 Deficit Push Ups
15 Pull Ups
*15 min Time Cap*
*Feet on a 45/25*
C.Accessory Work:
400M Walk with a KB in the Front Rack 53/35
**Keep your core engaged.**

HITCON

First WOD:
10-9-8-7-6-5-4-3-2-1
SDHP (heavy Kettlebell, Adv 88/62, Int 70/52, Beg but with technique 62/44, lower if very poor technique)
Burpee

Second WOD:
10-9-8-7-6-5-4-3-2-1
DB Thrusters (choose a load that the athlete can do 10 unbroken reps of but not easilly)
Hand Release Push Ups

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