03/10/2017

W/U 3R 5 Shrug 5 HiPull 5 M.Clean 5 Jump&Land AMRAP 13’ 8 H.P.Clean @60/40 12 Box Jump if you drop the BB you Must perform 200mt Run C/O 500mt Jogging

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02/10/2017

W/U AMRAP 4’ 20 SU 10 MB Squat 10” Bar Hollow Hold 3RFT 36 DU 18 Wall Ball @9/6 9 Pull Up 1 Rope Climb C/O 30”On-30”Off x4 HS Hold

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29/09/2017

W/U 2R 10 DB Push Up 10 Renegade Row 10 F.Squat AMRAP 16′ 8 DL @2xDB 20/15 6 H.P.Clean 4 P.Press 12 Box Jump C/O 3×8 Pistol Squat

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27/09/2017

W/U AMRAP 4′ 10 Lunges 20m Bear Walk 30″ Hollow Pos. 30″ON-30″OFF X 12 Ring Row Feet Elevated Push Up Feet Elevated Squat Jump C/O 3×10 Side Plank Oblique Twist

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26/09/2017

W/U 2R 10 Kanga Squat 10 Banded Swing ‘HEAVY DAY’ 5-5-5-5-5 DL @ME Superset 15 R. Swing @32/24 C/O 50 M.Clean&Press

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