WOD Thurs 4-14-16

CROSSFIT

WOD

AMRAP 20

6 Curtis P (115/85) (95/65) (75/45)

6 Burpee over bar

20 Sit ups (advanced 10 GHD)

20 DU's 

200m run

HIT-CON

AMRAP-20
Rowing in the Mud 40-30-20 cal (depending on fitness), Rower setup is with back feet elevated on a couple 45# plates and the damper set to 10.
Run 200m with 2 Med Balls or Slam Balls
100 Double unders (scale so that the effort is about 3 minutes)
50 Mountain Climbers
100m Plate pinch farmers carry. Must hold two plates at the edges by pinching with fingers.
50 V-Ups
Run 400m
50 Ring Rows



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