Wednesday, 12 Oct 16

Wednesday, 12 October 16

1. Warm Up - 10 Minutes 3 RDS of Cindy Followed by... Barbell Warm Up 45/35 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff Leg Deadlifts 5 Front Squats

2. Metcon - For Time 100m Row 10 Clean & Jerks 95/65 200m Row 9 Clean & Jerks 105/75 300m Row 8 Clean & Jerks 115/80 400m Row 7 Clean & Jerks 125/85 500m Row 6 Clean & Jerks 135/95 600m Row 5 Clean & Jerks 145/100 700m Row 4 Clean & Jerks 155/105 800m Row 3 Clean & Jerks 165/115 900m Row 2 Clean & Jerks 175/125 1000m Row 1 Clean & Jerks 185/135

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