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7
Nov

151107 Saturday

Mark K.

I. EMOM for 8 minutes at 85% of press max

  • 1 x Press + 2 x Push Press + 3 x Push Jerk

II. Metcon against a 28 minute clock, 4 minutes on, 4 minutes off.

  1. In 4 minutes:
    1. Run 400m
    2. Max Push-ups
  2. AMRAP in 4 minutes of
    1. 10 x Box Jumps 24/20
    2. 10 x Pull-ups (scale: Jumping Pull-ups)
  3. AMRAP in 4 minutes of
    1. 5 x Burpee
    2. 5 x Wall Ball (heavy)
  4. AMRAP in 4 minutes of
    1. 30 x Double Unders
    2. 10 x Weighted Sit-ups  45/35

 

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