WOD Wed 12-9-15

CROSSFIT

Skill
muscle ups (ring or bar) / kipping pull ups
Strength
Snatch
3x below knee @ 60% (not touch n go, reset each one)
2x @70% x 4 rounds
1x @80% x 2
Snatch pull from ground to elbow high +snatch
70% X2+1
80 X 1+1 x 4 rounds
WOD
4 rounds
8 deadlift (225/155)(185/115)(155/85)
8 HSPU or 3 wall walks
100m run

HIT-CON

Skill -Rope Climbs

WOD - Series of races,  Each person should get at least 4 races.
15 x Sit-Ups
Zig Zag Run
Rope Climb

Race finishes at top of rope climb (they can climb down slowly)
Rope climb scaling is lower with arms to ground (legs straight) pull back up (legs straight) hang from rope for second or two and repeat for three mini-climbs.



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