Friday 22/11/13

A) Strength 3-3-3-1-1-1 reps of push jerk

B) perform 2 x 8-12 reps of supine ring rows rest 90′

C) amrap 8 min of

3 S2OH 90-110% of striked press 1 rm

5 slam balls 20/13 kg

D) Farmers carry 2 person relay 32/24 kg x 2

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