WOD Tues 12-29-15

CROSSFIT

Part A (for time)

20 back squat (95/65)

15 back squat (115/75)

10 back squat (135/95)

5 back squat (185/135)

Scale accordingly by starting weight

Part B

3 minute running clock x 4 rounds 

40 DU's

20 KBS (53/35)

10 Burpees

6 HSPU

AMRAP box jump overs 

Rest 2 min 

Score it total box jump overs

HIT-CON

 3X max effort rows (rest between each set to get max efficiency from rows)

AMRAP 20

15 KBS

10 weighted sit ups

5 jumping squat with ball used for sit ups

100m run


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