10.10.2016

SWOD

1-Rep Max Clean and Jerk

WOD (17 Minute Cap)
Raiju A (From Monsuta)

30-20-10
Clean and Jerks 165/110
C2B Pullups

METCON
3 Rounds
30 SecondsĀ each station
Battle Ropes
Situps
Pushups
Box Jumps
Burpees
Plank

After round 1 Run 400 Meters w/Slam Ball
After round 2 Row 500 Meters
After round 3 Bike 1 Mile

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