Saturday 17/08/13

A) every 30″ for 6 min 1 squat clean and split jerk  @ 60% 1rm

B) in teams of 2 with only 1 person working at any 1 time other than the runs

DIANE      21-15-9

Dead lifts 100/60 kg,   HSPU

rest 3 min then

ELIZABETH   21-15-9

clean 62/42.5 , ring dips

rest 3 min then  

HELEN  3 rds of

400m run,  21 kb swings, 12 pull ups

C) its Saturday so it must be PROWLER day

 

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