WOD Tues 3-1-16

CROSSFIT

Strength

9 min front squat strength cycle
3 reps at each
0-1:30 @ 50%
1:30-300 @ 60%
300-430 @ 70%
430-600 @ 80%
600-730 @ 90%
730-900 establish 3 rep max
-- Rest 3 min --

WOD
cash in 200m sprint
10-9-8-7-6-5-4-3-2-1
wall balls
ring dips
sit ups
cash out 250 row sprint



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