Thursday 21/12/2017 – December 21, 2017


Thursday 21/12/2017

Movement Prep
400m run
30 hollow rocks
15 push ups
10 sumo squats

Metcon
Metcon (6 Rounds for reps)
EMOM
1-5 – AAB for cal 30on30off
5-10 – 10 TTB
10-15 – 6 Clean & Jerks 62.5/42.5
15-20 – 20m sled sprint 100/70
20-25 – 4 Ring muscle ups / strict ring pull ups
25-30 – 20m suitcase lunge 48/32

Extras
2 x 8 Bench Press
2 x 6 Bench Press
2 x 10 Bench Press

* all sets challenging

ROM WOD (chase the swole & flexy)

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