WOD Thurs 2-9-17

CROSSFIT

WORK ON DB THRUSTERS AND 3 PRESSES W DB
WOD
 "CAKE POP"
3 Rounds:
M42/34 -W30/24 Calorie Row
21 Thrusters DB (45/30)(35/20)
12 Hand release push-ups
WOD 2
OTM x 10 (5 Rounds)
Minute 1 – 10 WEIGHTED Sit-Ups
Minute 2 – 12  empty barbell good mornings(1 sec pause at the Top of each rep)

HITCON

AMRAP-3
100m Farmers Carry 
1 Circus Bear
20 Mtn. Climbers
25 V-Ups
30 Flutter Kicks
35 Sit Ups
40 Swinging Knee Raises

Rest 3 minutes
AMRAP-5
Same, starting at beginning

Rest 3 minutes
For time same

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