WOD Thurs 2-4-16

CROSSFIT

STRENGTH

Bench press

0-2 min 10 @ 50%

2-4 min 8 @ 60%

4-6 min 6 @ 70%

6-8 min 4 @ 80%

8-10 min 2 @ 90%

WOD 

AMRAP 10

10 weighted box step ups (kettlebells or dumbells / one each hand)

8 chest 2 bar

6 push press (95/65)

 

HIT-CON

Partner WOD

AMRAP 12

10 box jumps (each partner does 2 reps at a time)

10 burpee pull ups ( each does 2)

16 toes 2 bar (each one does 4 reps)

16 slam balls (each does 4 reps)

--rest 1 min--

200m sprint

high knees from 200-400

butt kicker from 400-200

200 to finish sprint


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