13/05/2016

Hilltop CrossFit – WOD

WARM UP/SKILL WORK

Metcon (AMRAP – Reps)

Reverse tabata for 8 rounds

Hollow and arch holds

2mins max double unders

Reverse tabata for 4 rounds

Hollow and arch holds

SKILL/STRENGTH

Overhead Squat (3-3-3 (tempo 31X3))

CONDITIONING

Tommy V (Time)

21 Thrusters, 115#

12 Rope Climbs, 15′

15 Thrusters, 115#

9 Rope Climbs, 15′

9 Thrusters, 115#

6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here
* Thrusters @ 50/35

* Sub 12-9-6 strict pull ups and K2E for rope climbs