Warm Up
Row 500m
Stretch and Mobilise
Strength
5 x 3 Front Squat at 65% 1RM
WOD
4 Rounds for time:
- 9 Deadlifts @ 55/80kg
- 6 Hang Power Cleans @ 55/80kg
- 3 Front Squats @ 55/80kg
- 100m Run
*Scale as needed*
WOD – 17.07.17
July 16, 2017
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Warm Up
Row 500m
Stretch and Mobilise
Strength
5 x 3 Front Squat at 65% 1RM
WOD
4 Rounds for time:
*Scale as needed*
