Facebook update October 04, 2014 at 01:14PM
Friday 3rd October
Strength:
Cleans – Work up to 1RM
WOD: 3 Rounds for Time
5 Snatch Grip RDLs
5 KB Burpees with Press (24kg / 16kg)
3 KB Deadbugs
5 Jump Lunges
Foundations:
6 Minute AMRAP
10 Box Jumps
20 Skips
10 KB Sumo Deadlift High Pull
– 2 Min Rest –
4 Min AMRAP
10 Overhead Lunge
20 Russian Twists
10 Ring Rows via Koh Tao CrossFit http://ift.tt/1vplS5D