WOD Tues 12-6-16

CROSSFIT

Strength
Snatch Grip deadlift 5x3 (build up and work slow progression)
A. Metcon (AMRAP – Rounds and Reps)
WOD
12 min AMRAP
8 DL (275/225) (225/185) (185/145)
8 Toes to bar
8 Bar Facing Burpees
(Scaling Options)
Knees to Chest, V-ups
Burpees
B. Accessory Work
Sled Push
5x50m (Heavy)
– rest as needed between sets

HIT-CON

Warm up with lots of Plyo and Agility
Tabata (8 rounds, 20s work 10s rest)
Row
Mountain Climbers
OH Plate Lunge (challenge them to heavier weight)
Dumbbell press/push press (light weight)

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