WOD Tues 10-11-16

CROSSFIT

WOD
For Time: (26 Minute Cap)
1 Round:
800m Run
80 Double-unders
21 Hang Power Cleans (135/95#) (115/75) (95/65)
2 Rounds:
400m Run
40 Double-unders
15 Hang Power Cleans 
3 Rounds:
200m Run
20 Double-unders
9 Hang Power Cleans

HITCON

FOR TIME
30-Dumbell Lunges 45/30 (fairly heavy)
15-Box Jumps
30-Pull Ups
15-Box Jumps
30-Wall Balls
15-Box Jumps
30-Man Makers 25/15 (Medium to light weight)
Above is advanced rep scheme, for intermediate use25-15-25-15-25-15-25 and for beginner use 25-10-25-10-25-10-25
Cut off at 25 minutes max

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