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WOD – Wednesday 1/4/17

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CrossFit:
A) E2M for 10 Sets, alternating:
– 3 Push Press
– 3 Deadlifts

B) 4 Sets, Not for Time:
– 20 GHD Hip Extensions
– 20 GHD Sit-ups

Competition:
A) EMOM for 20 Min, alternating:
– 3 Push Press @ 65%
– 3 Deadlifts @ 65%

B) EMOM for 15 Min, alternating:
– 40ft HS Walk (20ft out + 20ft back, don’t come down)
– 5 Triple-Unders
– 3 DB Squat Snatch ea arm (75/55)

C) 5 Rounds:
– Row 3 min @ 60-70% pace
– Row 1 min @ 90% pace
– Rest 1 min