WOD Thurs 5-5-16

CROSSFIT

WOD

Part 1
50-40-30-20-10
DU
25-20-15-10-5
KBS (62/44) (53/35)
---rest 2 min---
3-6-9-12-15
power snatch
HSPU / ring rows for beginner

HITCON

Cash in - 30 jumping squats 
4 rounds
7 push ups
7 pull ups
1 wall walk
Rest 1 min (they time themselves)
4 rounds
5 dynamic push ups
5 weighted pull ups (either pinch a DB for weight or go to a less resistance band
1 wall walk
Then
Cash out - 30 cal row 



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