Swol Day Thursday

Bear Canyon CrossFit – WOD

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Metcon (No Measure)

10 Mins to Complete:

100 Hip Thrusts

rest 2 mins

10 Min EMOM

1) 10 total DB Lunges alternating HAP

2) 10x Double DB Hammer Curl

rest 2 mins

8 Min EMOM

1) 15 Deficit pushups

2) 15 ringrows

rest 2 min

10-9-8-7-6-5-4-3-2-1

Empty Bar SkullCrushers

Empty bar Situps