WOD Tues 9-29-15

CROSSFIT

Strength

Ring Dips 3x10

Strict Pull ups 3x10

WOD

EMOM 16

3 stations max effort for 60 sec X4 rounds (1 min rest between rounds)

1. ME ROW

2. ME Double Unders

3. KBS (62/44)

4. Rest


HIT-CON

Skill 

Plyometric sets

Ladder speed drills

WOD

"The East Workout"

150 squats

800m run

150 squats


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