7 October 2016 7 October 2016
Friday 7 October 2016 '7 October 2016'

12743897_10207537054257485_2592301752136665124_n1. Warm-up
Steady 7 Minute AMRAP:
12 Wallballs 20/14
12 Jumping Squats
100m run

2. OLY
Clean and Jerk – 6×3 @70-75% of your 1RM

3. Met-Con L2
5 Rounds For Time:
12 Deadlift 275/185lbs
6 Muscle Ups
Run 200m

3. Met-Con L1
5 Rounds For Time:
12 Deadlift 205/140lbs
3 Muscle Ups or 6 chest to bar pullups
Run 200m

3. Met-Con L1
4 Rounds For Time:
12 Deadlift 175/125lbs
12 jumping pullups
Run 200m

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