WOD Thurs 12-8-16

CROSSFIT

Metcon
For Time:

50 RUSSIAN SIT UPS
35 Wallball Clusters (20/16)
20 Bar Muscle Ups
35 Wallball Clusters (20/16)
50 RUSSIAN SIT UPS
(Scaling Options)
25 GHDs,
Wallball Situps
Wallball Clusters (Lower Weight)
Strict Chest to Bar
Strict Ring Dip

HIT-CON

Set up a Kettle-bell ladder with a number of KB in each rung. Start with 19# and go up to 88#.
AMRAP-12
Zig Zag run
As many unbroken KBS up to 20 as possible.
Box jumps for remaining reps to 20 if you can not complete 20.
Strong men start at 35, strong women and intermediate men 26, intermediate women 19. Increase the weight each round until the athlete can not complete at least 4 unbroken reps, then start the ladder again.

Rest 5 minutes then,
AMRAP-6
Same but reps up to only 10

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