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08/08/2014 Friday

By August 8, 2014WOD

Workout


Met Con

1Min to Complete set number of reps per exercise, 1min rest between rounds.

Round 1

25/20 Kb Swing 24/16kg

20/15 Cal Row

15/10 DB squat Cleans 20/10kg

Round 2

23/18 Kb Swing 24/16kg

18/13 Cal Row

13/8 DB squat Clean 20/10kg

Round 3

21/16 Kb Swing 24/16kg

16/11 Cal Row

11/6 DB squat Clean 20/10kg

Round 4

19/14 Kb Swing 24/16Kg

14/9 Cal Row

9/4 DB squat Clean 20/10kg


Strength

10 Min time Cap

30 Strict Pull-ups

30 Strict Ring Dips

30 Strict Push Ups