WOD Thurs 6-29-17

CROSSFIT

SKILL:
5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Sec. Hollow Hold
*Rest 1 Min.
LIFT:
Front Squat
3 @ 65%
3 @ 75%
3 @ 80%
3 @ 85%
3+ @ 90%
Last set is a burn out set. Can as many as you can after 3.
WOD:
“BBMAK”
5 Rounds (10 Min. Cap)
10 Alt. DB Snatch (70/50) (60/40) (50/35) (40/20)
10 Box Jump Overs (24/20) (20/12)
10 Alt. Pistols
*Sub. 20 Air Squats for Pistols accordingly

HIT-CON

#1 AMRAP-10
25 Thrusters
25 Pull-Ups

#2 15-9-6
Thrusters
Pull-Ups

#3 3 Rounds ME to fail, of each, no resting.

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