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30 September 2016

30
Sep

30 September 2016

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Friday 30 September 2016

Warmup: 1000 Meter Row, 400 Meter Run, 1000 Meter Row

Strength: Benchpress 1x3RM, 1×3@95%, 5×3@90%, 30-60 second Plank Holds in between sets

WOD: 4 rounds for time…

10 Hang Power Snatches

20 Lateral Jumps

10 DB Benchpress on a Medicine Ball

250 Meter Row

Goal is to go unbroken on everything and finish under 13 Minutes.

Accessory Post WOD: 10,9,8,7,6,5,4,3,2,1 of…

Assault Bike Cals

Handstand Push-ups 

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