WOD Wed 12-16-15

CROSSFIT

Strength
Push press 5x3 (build to 3RM)
WOD
EMOM 16
odd min
4 renegade rows / 6 wall balls
even min
DU's (50/40/30 depending on skill)

HIT-CON

Skill

Jump Rope double-unders.

WOD
100 – 80 – 60 – 40 – 20
Double Unders
25 – 20 – 15 – 10 – 5
Heavy Weighted (sandbag or slam ball) Box Step-U
ps



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