Friday 25/10/13

A) Strength 3-3-3-1-1-1 reps of strict press

B) 5 min to est a 1 rm weighted pull up then

EMOTM for 8 min

choose between 1 to 8 reps of strict pull ups ( choose a number that challenges you)

C) 5 rds for time

20 kb swings 24/16 kg

10 pull ups

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