Tuesday, 1 July 2014


Strength - Power clean 
find a 1RM 

WOD - Snatch 
3 - 3 - 2 - 2 - 1 - 1 - 1 - 1 

Gymnastic - 9kg Max effort pull ups 
BW Max effort pull up 

Endurance - Long intervals 

Run or Row - 4 mins work, 3 min rest repeat till distance drops off 
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