Friday 11/11/16

Base and Climb
A. EMOM – 12 min
1 Hang Power Clean and Jerk
or 3 Deadlifts
B. In Pairs Round for Round
4 Rounds Each
300m run
Partner holds a plank
+
4 Rounds Each
7 Medball cleans
5 Hop the Medball burpees
+
4 Rounds Each
12/8 Cal Row
7 T2B or V Crunches
+
4 Rounds Each
1 Legless RC – Use feet if required
or 15 secs dead hang from Pull up bars

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