Tuesday, October 14, 2014

 this year will be on Wednesday, October 29th. I'll have the details posted by tomorrow.

Arm/Leg Swings
250m Row
2:00 in the bottom of a squat
5 Negative or Strict Pull-ups
2 rounds of:
5 inch worms
20 KB Swings (light)

4 x 400m
Rest 2:00 between efforts
Scale this to 250m

5 RFT:
12 KB Swings 53/35#
12 T2B’s
250m Row
Rx+ = 70/53#, GHD’s and 500m Row

5:00 EMOM
3 Clean & Jerks

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