WOD Thurs 9-10-15

CROSSFIT

Strength

Establish 1RM power clean

WOD

4 rounds

10 front rack lunge (115/85)(95/65)(75/45)

5 C2B (chest to bar pull ups)

20 sit ups

HIT-CON

Skill

agility / plyo sets / ladder drills

WOD

TABATA (20 seconds work / 10 seconds rest total 4 minutes)

Slam balls

Push ups

Sit ups

 


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