WOD Thurs 6-23-16

CROSSFIT

Strength
Back squat 5x5 @70% +5lbs 
WOD
AMRAP 9
1 front squat (155/115)(135/95)(105/65)
1 Turkish get up (35/26)
2 front squat
2 Turkish get up
3
3.......

HITCON

21-15-9
OH Plate Lunge
Jumping squats
(should be done under 6 minutes)

Rest and reset 

21-15-9
Farmers carry Lunge (heavy)
Wall Ball (light)

Rest and reset

21-15-9
Goblet Lunnge
Goblet Squat

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