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