WOD Tues 8-2-16

CROSSFIT

Strength
Front Squat
15 min to establish 1RM

WOD
Running clock
1 mile run (if runner comes in before 8 min 12 min wod, if runner comes in after 8 min 15 min wod
remaining time 
3 OHS (105/85) (95/65) (75/45)
6 push ups

HIT CON

AMRAP - 7

7 Pull Ups
7 Burpee Box Jumps

Rest 1 Minute

For Time

- 100 DU's/200 DU's for Adv. (every attempt = 2 Reps)
-100 Sit Ups

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