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13th December

12/12/2017

For time:

21-15-9

OHS @115/75

Over bar burpees

T2b

REST 10MINS

Run 5x400m

R 2mins between sets

**carry a ball/bag/ wear a vest

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12th December

11/12/2017

6×1 : snatch + 2hang snatch

Rest 2mins btwn sets

12AMRAP

30-20-10

alt kb snatch @ 24/16

DU

Wallball

Extra credit

5×5 back squat @ 75-80%

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11th December

10/12/2017

3RFT:

32DB thrusters 22.5/15kg

16 pullups

32 burpees

5min rest

In pairs for time:

Kcal row

25/20/15/10/10/15/20/25

can only change after each segment completed

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10th December

09/12/2017

In pairs complete the following, You Go I Go:

40min TC

10kcal bike

5 Atlas stones 75/45

100m Run

20kcal bike

10 Atlas stones 75/45

200m Run

30kcal bike

15 Atlas stones 75/45

300m Run

40kcal bike

20 Atlas stones

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