Friday July 6, 2018


SWOD:

Clean and jerk

2@70,75,80,85

3x1 to a heavy single

Back squats

4@60,70,75

WOD:

3x600 mts run

Rest as needed between rds (no more than 4 min)

Then take your fastest time on the 600 and perform Max burpees on that time.

Accessory:

3x20 bicep curls

2x30 tricep extensions

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