WOD Wed 4-27-16

CROSSFIT

EMOM 12
P. Clean + Hang Sq Clean + Jerk Min 1,2,3: 1 rep at 70% then increase weight for Min 4,5,6: then increase weight for Min 7,8,9: then increase weight for Min 10,11,12:

WOD
"Can't feel my legs"
5 RFT
100m slamball carry
50 DU
25 Air Squats

HIT-CON

Practice Pull Ups
-5 sets of pull ups to failure - after each set, complete 15 good mornings with empty bar
-30 Hand Release Push Ups together as a class

WOD
20 Minute Time Cap
-200m Run
1 Minute Rest
-400m Run
2 Minute Rest
-800m Run
**then go back UP the ladder**



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