WOD Wed 1-11-17

CROSSFIT

EMOM 10
ODD: 12 Weighted Sit Ups
*With a plate. Push it up above your head each rep.
EVEN: ADV & INT= 7 WEIGHTED PUSH UPS / BEG= 7 PUSH UPS
LIFT:
Work to a new 1RM Strict Press
Then:
Find your 20 Rep S2O
*One attempt. Use a weight you know you can hit. That last 5 should be difficult.
WOD:
For Time: (10 Min. Cap)
50 G2O (75/55) (65/45) (55/35) (35/25)
50 Box Jumps (24/20) (20/12)
50 S2O

HIT-CON

Two short sprint workout with minute or two rest between efforts. 

#1 - 20-Kettle Bell Swings then 20 Mountain Climbers then 20 V-Ups

#2 – Heavy Backwards Sled Pull across room and back, 100m sprint with heavy ball, Sled Pull across room and back again.

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