WOD Wed 6-2-16

CROSSFIT

WOD

"COE"

10 rounds

10 Thrusters (95/65)

10 ring push ups

HIT-CON

WOD

10-9-8-7-6-5-4-3-2-1
SDHP
Burpees
Russian Sit-Ups

Wednesday
Skill: Jump Rope Double Unders

Workout: 4 Rounds with 1 minute rest between rounds
AMRAP-4
50-75-100-125 Double Unders (scale to take about 2:00 to 2:15 to finish the jump rope)
20 Heavy Weighted Box Step-Ups (advanced is one arm DB overhead step ups)

Rest 1 Minute then into
60-80-100 bicycles for time (opposite knee to opposite elbow, 50 each side)
Then 30-40-50 V-Ups. (scale reps to ability, should be about 5 minutes of work)

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