WOD Wed 6-1-16

CROSSFIT

Strength
Back squat 5x3 (increase load each set)
WOD
AMRAP 15
5 C2B / pull ups or HSPU for those that did Murph
10 ring dip
15 Thruster (95/65)(75/45)

HIT-CON

Cash in 50 sit ups
Tabata style, but no rest. Straight into each consecutive one
20 sec burpees
10 sec parallel squat hold
X4 rounds (2 min total)
20 sec plank hold
10 sec push ups
X4 rounds (2 min total)
Rest 2 min
20 sec jumping squat
10 sec HKTE hold
X 4 rounds (2 min total)
20 sec WB
10 sec sit ups
X4 rounds (2 min total)

Rest 2 min then repeat the whole thing



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