Thursday, 22 Sep 16

1. Warm Up

2. Strength - 20 Minutes

3 Sets of:

Max Effort Strict Press

then transition into

Max Effort Push Press

*weight should be heavy enough for no more than 3-6 reps Strict

3. Metcon - For Time

550m Row

25 Burpees over Rower

450m Row

20 Burpees over Rower

350m Row

15 Burpees over Rower

250m Row

10 Burpees over Rower

150m Row

5 Burpees over Rower

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