Wednesday 22/01/14

A) Strength perform 3-3-3-1-1-1 reps of OH squat

B) For a time 3 rds

in teams of 2

row 800 m ( in 200 m stints)

run 400 m

150 double unders

only 1 person working at any 1 time except the run

C) coaches call

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