Monday, 23 November 2015


Go dark 


Strength - Press 

warm up - 5 @ 40%, 5 @45%, 5 @55%
working set - 3 @65%, 3 @75%, 3+ @85%


WOD - for time 
21-15-9
Back Squat 
TTB 

Endurance 

Take a longer warm up than normal, work some skills on your chosen movement and mobilise 

Row/Ski/run - Tabata cals, this should be all out sprint  


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