WOD Wed 9-23-15

CROSSFIT

Strength:

Establish 1RM push jerk or split jerk

WOD 

6 rounds

5 ground to overhead (135/95)(115/75)(105/55)

sandbag carry run

HITCON

Skill:

Jump Rope

WOD

5 rounds (1 min max effort each station)

1 Slam balls

2 box jumps

3 double unders / single unders

4 Russian twist with slam ball

5 rest


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