WOD Thurs 5-25-17

CROSSFIT

10 rounds for time 
100m med ball run 25/16 20/14
10 push ups
10 pull ups
10 squats
10 sit ups
Rest 1 min
Extra 
50 TTB
Every time you drop 20 DUs

HIT-CON

Super-Sets
Group 1, 4 Rounds
14-20 Twisting Back Extension
Strict TTB to failure (scale knee raise, target minimum 8)

Group 2, 3 Rounds
Pull Ups to Failure
Ring Dips to Failure
DB Strict Press to Failure
Target is 6 to 16 of each

WOD
AMRAP-10
5 Push Ups
10 WallBall toss Sit Ups
15 Russian Twist
20 Mtn. Climbers

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