Friday 9.23.16

Posted on by Rich Hamsher

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STRENGTH

EMOM 12

  • Odd: 3 Front Squats (GBF)
  • ALT Even: 20 Seated Plate Twist/20 WGT Sit Ups (45/25)

METCON

AMRAP 4/REST 4

  • 150m Row
  • 6 Thrusters (95/65)

AMRAP 4/REST 4

  • 10 Box Jumps
  • 6 Pull Ups

AMRAP 4

  • E80 Lap
  • 6 Keg Clean & Jerk