Friday 13/10/17

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Friday 13/10/17

Level 1

Strength – 1) Sumo Deadlifts for Speed: 5 x 4 @60%, every 90s.
– Reset on each rep.
2) Seated Box Jumps: 4 x 4. Rest 60s.
– work up to a challenging height.

WOD – 4 RFT:
15 Box Jumps (24, 20)
30 Wallballs (14lb/8lb)
15 Jumping C2B Pull-ups

Level 2

Strength – 1) Sumo Deadlifts for Speed: 5 x 4 @60%, every 90s.
– Reset on each rep.
2) Seated Box Jumps: 4 x 4. Rest 60s.
– work up to a challenging height.

WOD – 4 RFT:
15 Box Jumps (24, 20)
30 Wallballs (20lb/14lb)
15 C2B Pull-ups

# 16min Cap

# Compare 14/7/17

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