WOD Thurs 2-10-16

CROSSFIT

4 minutes to complete
400m run
ME Dumbell Snatches (sub Thrusters for non Open Athletes)
1 Minute Rest
3 minutes to complete
200m run
ME Dumbell Snatches (sub Thrusters for non Open Athletes)
1 minute rest
2 minutes to complete
100m run
ME Dumbell Snatches (sub Thrusters for non Open Athletes)
Rest 2 Minutes
3 RFT
12 Lateral Push Ups Off Plate
12 Ball Slams
12 Broad Jumps
Cash out
100 sit-ups

HIT-CON

Sled Drag length of room and back 
15 Fast Kettlebell swings
Sled Drag length of room and back
10 Dumbbell strict press to push press (start strict but keep them moving with push press if need)



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