Thursday, 13 Oct 16

1. Warm Up (10 mins)

2. Strength (25 min CAP)

Dead Lifts 3-3-3-3-3-3 @ 85% 1RM Across

s/s 15 Banded Good Mornings (purple/black)

...and then in time remaining 20 Back Extensions

3. Metcon (20 min CAP)

*Score is total time for completion.

21 – 15 – 9

200m/100m/50m Run

Thrusters 75/45

Directly into…

15 – 12 – 9

Row for Calories

Hang Squat Cleans 75/45

Directly into…

12 – 9 – 6:

Barbell Facing Burpees

Overhead Squats 75/45

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