Month: September 2016

3rd September 2016

Warm up 5 mins Jump rope Barbell warm up Skills Hang Squat Clean WOD – 3 Rounds for time 10 Hang Squat clean 30 Kettlbell Swings – 16/12kg 5 minutes rest 3 Rounds for time 3 rounds Bear crawls 6 rounds of farmer walk – KB or DB After bash Full body stretch

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2nd September 2016

Warm up Dynamic Skills Knees to elbow 21-15-9 reps of Knees to elbow Burpees No rest 15-12-9 Pull ups Burpees No rest 12-9-6 HSPU Burpees *Running clock After bash Mobility

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