Tuesday, 9 December 2014



what a good pull from the floor looks like

Metcon - 4 RFT
5 Power clean
200m run

Skill - kipping and bounding

- for time
60 pull ups

- For time
60 box jumps

Endurance WOD

20 min EMOM
odd - 15/10 cal row
even - 15/10 burpees

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