WOD Wed 12-28-16

CROSSFIT

4 rounds:
3-stop shuttle run
5 Thrusters 115/75#
-1 minute rest-
5 rounds:
100 meter run
10 OHS 95/55#
-1 minute rest-
6 Rounds:
75 DU
15 Push Ups
25 minute cap

HIT-CON

AMRAP-12
14 Lunge w/ heavy db or kb
7 ring dips

After recovery about 5 minutes
400m run as fast as possible
Full rest recovery and again, third time if time allows

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