Wednesday, 25 November 2015




Strength - Back Squat

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


WOD - for time 
9 cleans 
20/10 pull ups 
7 thrusters 
15/7 CTB 
5 clusters 
7/4 Bar muscle ups 

Endurance 

Row/Ski/run - 4 x 1000m rest 2 min  

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