WOD Wed 10-12-16

CROSSFIT

A. Strength
8 EMOM
3 Touch N’ Go Power Snatches
**Do not focus on how much weight you’re moving, focus on how well you move the weight for all 8 minutes.
B. Conditioning
For Time: (15 Minute Cap)
20 Back Squats *From the ground** (205/155)(185/135)(135/95)(105/65)
40 Toes-to-bar
60 Kettlebell Swings (53/35)
Cash out: 30 Lateral burpees over the bar(As fast as possible)

HITCON

Three short sprint workout with minute or two rest between efforts. Two cycles through the list for a total of 6 efforts.
#1 - 20-Kettle Bell Swings then 100m sprint
#2 - 20-Box Jumps then 100m sprint with heavy ball
#3 - 20-Ring Rows then crawl across the room (Adv. 4, Int. 3, Beg. 2)

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