Tue 21/7

Posted: July 21, 2015 by deano44 in Uncategorized
  • warm up – CFK 
  • Skill/strength – Rope work / headstands 3 2 1 1 2 3

WOD – 20min AMRAP 

200m run / row 30 cals 

10 GTOH – 40/30 kg

200m run / row 30 cals 

4 rope climbs / 10 pull ups

Will be going through ropes today, and options given in the WOD for non runners (injuries) and pull ups if ropes get blocked during the WOD

GTOH = ground to over head, personal choice for method (clean&press snatch ect)

See you there 

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