Saturday 23/12/2017 – December 23, 2017


Saturday 23/12/2017

Movement Prep
3 Rounds
12/9 cal
6 elephant push ups
12 ring rows

Metcon
Metcon (Time)
1.6km Run
21 Cleans 70/45
800m Run
15 Cleans 80/52.5
1.6km Run
9 Cleans 90/60

Extras
4 x 4
Jerk Dip holds @115% (4sec hold)

4 x 1 min
Deadball breathing – (tempo 7in 3 pause 7 out)

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