Posted: June 27, 2014 in Uncategorized

Warm up
10 squats
10 push ups
10 sit ups
5 rounds

Strength
5 DL 60/35
5 hang clean 60/35
5 thrusters 60/35
EMOTM 10 min
Add weight until you can no longer complete work within the minute

Conditioning
7 x 500m row
Rest until rower is open.

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