Swol Day Thursday

Bear Canyon CrossFit – WOD

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Metcon (No Measure)

15 Min EMOM

1) 8 HEAVY SUMO DEADLIFTS

2) 12 Goblet Pulse Squats

3)10 Cal

Rest 3 min

For Time:

10 Rds

10 RIng Pushups

8 Feet Elevated Supine RIng Rows

12 min Cap*

Rest 3 mins

12 Min EMOM

1) 12 Alt DDB Curls each arm

2) 20 Banded Tricep Push Downs

3) 12 banded Straight arm lat pull down