WOD Wed 11-2-16

CROSSFIT

A. Strength
12 E2MOM
3 Squat Cleans
*They do not have to be touch n’ go.*
B. Conditioning
For Time: (12 Min cap)
20 Thrusters 95/65
20 Sumo Deadlift High-pulls
20 Push Press
20 Front Squats
* Every minute on the minute complete 4 BURPEES. Start your first minute off with 4 burpees. *
EXTRA WORK:
2 Rounds
400M Sled Drag
1000M Row
**This is optional.strictly for people who have the time and looking for more.**

HITCON

7 rounds
- KB sumo deadlift high pulls, 10 reps (70/53) (62/44) (53/32)
- Ring push-ups, 10 reps (adjust the rings low to the ground)

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