WOD Wed 4-21-16

CROSSFIT

WOD

800m run
80 DU's
600m run
60 air squats
400m run
40 box jumps
200m run
20 thruster (95/65)
100m run
10 burpees or HSPU

HIT-CON

WOD

4 races
Each race consists of
200m sprint
Sled push (45/25) across room and back
10 burpee/squat jump combo (after you jump up at the end of the burpee, go back down into an air squat and jump again. This is one rep)
-start the next heat as soon as the previous heat finishes the 200m run



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