Friday September 13

FIT

SKILL/STRENGTH

TEST
10 REP MAX
(Touch n Go)
POWER CLEAN

WOD

BUY IN
1,200m Run
(Edge of the road towards the canal and back)
Then...
4 ROUNDS
15 Thrusters
12 D Ball/Sandbag Lunges (On Shoulder)
9 Toes to Bars

D - 800m Run, Choose weight, Knee ups/V ups
F - 75/55, 100/70
P - 95/65, 150/100

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BURN

SWEAT

AMRAP 20
200m Run
10/side KB Snatch
10/side KB Push Press
30 Ab Mat Sit Ups

STRENGTH

4 SETS
10 Frontal Raise
:30 Extended Plank