WOD Thurs 5-25-16

CROSSFIT

Strength
20 min to est 1RM OHS from rack
WOD
4 Rds
50 DU
15 wall ball (20/14)
10 T2B / HKTE
5 C2B / pull ups / ring row
(adv 5x 2T2B +1 C2B complex)

HIT-CON

WOD

AMRAP-20
Continuous Heavy Lunges (choose KB or DB such that you can do about 20 or so lunges, must be continuously moving, any stop for rest more than a brief shuffle of the feet means that round is over)
10 push ups
20 (15 for scaled) Russian Sit ups with slam or med ball



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