Tuesday, 9 September 2014



WOD - 3 rounds
500m Run
21 Power Snatch
12 HSPU

Extras - 3 rounds
5-10 pull ups

CFB Endurance -

Run or Row - Tabata - 8 x 20 sec work, 10 sec rest

ensure you have a long warm up and go all out for the WOD

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