9/7/13 Saturday

Performance

3 x 30 sec AD @ 97% effort, 3 min b/t

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8 min rest

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3 x 45 sec Row @ 95-97% effort, 4 min b/t

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8 min rest

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5 sets @ 85-90% effort:

30 sec Burpees

30 sec Box Jumps – 20″ – step down

30 sec KBS – 24/16kg

90 sec recovery

 

Competition

Wod will be posted at gym