WOD Thurs 9-3-15

CROSSFIT

STRENGTH:

Seated dumbell press 

12-10-8-6

WOD

400m run

20-15-10-5

Thruster (75/45)(65/35)

DU's

400m run

HIT-CON

Skill:

Renegade Rows or seated Dumbell press

WOD

AMRAP 2

run 100

10 box jumps (scale so all is done jumping)

10 renegade rows

10 seated dumbell press

---rest 1 min---

AMRAP 4

---rest 1 min

AMRAP 6

---rest 1 min---

AMRAP 8

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