Tuesday 20th November 2018

A. EMOM 16 (4 sets)

  1. 15-20 Heavy Russian Swings
  2. 4-8 Strict Ring Dips
  3. 4-6 Tall Box Jumps
  4. 5-8 Strict Pull-ups or Ring Rows

 

B. Helen

3RFT

  • 400m Run
  • 21 KBS (16/24)
  • 12 Pull-ups

15 min cap

Flat out……

Check your times for last time and work as hard as you can to hit your time.

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