WOD Wed 8-10-16

CROSSFIT

EMOM 8
even min 12/15 KBS
odd min 10/15 wall balls
--rest 2 min-
-
EMOM 8
8/10 Toes 2 bar
8/10 burpees

HIT-CON

A taste of CrossFit
Press/Push-Press

Skills work of Press and Push-Press

Strength
45 seconds max effort Press, when you fail move to Push-Press for remainder of time. Target weight is 10 rep Press weight. At end of 45 seconds, immediately into max effort push-ups. Rest for 30 seconds and repeat. 5 rounds total or 10 minutes.

WOD

Teams of Two, 10 rounds, each partner does an entire round prior to handing off to other partner.
100m Run
10 Push-Press (weight should be fast 10)

This is an interval sprint WOD.

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