Wednesday 27/7/16

Base and Climb
5/3 Rope Climbs
20 Push Jerks 95-135/65-95#
35 Wall Balls
750m Row
400m Farmers Carry 20-24/24-32kg
750m Run
35 Wall Balls
20 Push Jerks
5/3 Rope Climbs
Metcon
400m Run
30 Burpee Box Jumps/Step ups
400m Run
30 Thrusters 65/45#
400m Run
30 Ring push ups or Push ups from Knees
400m Run
30 Reverse Crunches
400m Run
30 hang power cleans or KB Swings
400m Run
*If running is an issue complete 2:30 on the airdyne as a substitute

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