Saturday 010417

Saturday 010417

TEAM METCON In Teams of 3 50 minute amrap 400m sled drag 80/50kg 600m farmer carry 24/16kg 800m run w/ kb 24/16kg 1000m run  immediately into  10 minute amrap 12 tyre flips  12 burpee tyre in/out

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Thursday 300317

Thursday 300317

VOLUME 10 SETS  10 Bench press 60 SECONDS REST METCON 4 ROUNDS FOR max reps 1 minute: rope climbs 1 minute: ghd situps  1 minute: thrusters 42.5/30kg 1 minute: burpees 1 minute: box over jumps 24/20” 1 minute: rest

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