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02 Oct 2017

Tuesday 3rd October

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A: 4 Rounds for Quality of:
12 x Ring Dips
20 x Pistols (10 each leg)
30 x Double Unders (RX+ 50 UB)
B: Bench Press (5 x 3 w/ 2 sec pause touching chest)
**10 x Ring Rows between sets**
01 Oct 2017

Mon 2nd October

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A: Metcon (Time)
Partner Row – 6 x 500m  (3 efforts each) for total time
B: Metcon (3 Rounds for reps)
Hangover Cure – 3 rounds of 5 mins (45 secs on 15 secs off) for total reps of:

Box Jumps
Double-Unders
Wall Balls
Stationery Lunge (RX+ 16/12kg KB)
Cal Row

Rest 1 Min b/w rds


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