Friday 4th October, 2019

Clean and Jerk:

EMOM 10
1 Rep, @ 70%
add load
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Ring Dips:

50 Rings Dips (strict)
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Kettlebell Windmill:

5 x 5/5
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Functional Focused Metcon:

2:00 Work / 2:00 Rest x 5
3 DBall Over Shoudler
6 DBall Squats
9 Calories Assualt Bike

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