WOD Thurs 11-3-16

CROSSFIT

A. strength
Front Rack Barbell Lunges
3×10
Weighted Box Step-ups (Barbell on your back)
3×8 (Each Side)
B. Conditioning
For Time:
50 Kettlebell Swings 53/35
100 Double-Unders
40 Kettlebell Swings 53/35
80 Double-Unders
30 Kettlebell Swings 53/35
60 Double-Unders
20 Kettlebell Swings 53/35
40 Double-Unders
10 Kettlebell Swings 53/35
EXTRA WORK:
400M Farmer Carry
200M Double Kettlebell Front Rack Carry
100M Double KB OH Carry

HIT-CON

4 Sets of: running
A. 
400m,(45sec Rest) 
300 (30sec Rest), 
200m 
* 2 min Rest
OR
B. 
300m (45SR)
200m (30SR)
100m 
* 2 Min Rest

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