Sunday, 13 November 2011

Monday 14th November

Strength

Novice

Squat 3 x 5
Press 3 x 5

Intermediate

Zercher Squat

3-3-3-1-1-1


WOD

3 rounds for time:

15 Deadlift 70kg/50kg
20m Zercher Carry
30 Hand Release Press-ups

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