Friday 160617

Friday 160617

METCON -BUY IN- 12 ROPE CLIMBS  40 HOLLOW ROCKS ——————— 20 MIN AMRAP  10 DEADLIFT 50/35KG 8 HSPU 8 HANG POWER CLEAN 50/35KG 6 PULL UPS  6 OHS 50/35KG 10 KB SWINGS 32/24KG ——————— -BUY OUT- 40 HOLLOW ROCKS  12 ROPE CLIMBS 

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Sunday 110617

Sunday 110617

 METCON For Time 400M Run 15 Clean and Jerks 60/40KG 400m Run 30 Toes-to-Bar 400M Run 45 Wall Ball  9/6KG 400M Run 45 Kettlebell Swings 32/24KG 400M  Run 30 Ring Dips 400M Run 15 Weighted Lunge Steps 60/40KG 400M Run

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Saturday 100617

Saturday 100617

PARTNER METCON 5 MINUTE AMRAP  4 POWER CLEANS 60/40KG 4 SHUTTLE SPRINTS 15M 5 MINUTE AMRAP 6 BURPEES 6 PULL UPS 5 MINUTE AMRAP  8 GOBLET SQUATS 24/16KG 8 PUSH PRESS 60/40KG 5 MINUTE AMRAP  10 HOG PRESSUPS 20 DOUBLE UNDERS

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