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Monday WOD 27-11-17

November 26th, 2017

Monday WOD 27-11-17

Deload Week.

Saturday 2nd December – Christmas WOD and Barbeque at Heifer Station Lane 9.30pm & then food/beers. Please book on Zen Planner or our HFCF Facebook Community Page.

2. Conditioning
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

+ Optional Extra’s in Open Gym.

1. Ring Muscle-Ups
On the Minute x 10
Odd – 30% of Max Ring Muscle-ups
Even – 40 Double Unders

3. Back Squat
5 Reps @ 70%
5 Reps @ 73%
4 Reps @ 76%
4 Reps @ 79%
3 Reps @ 82%
3 Reps @ 82%

Thank You: http://comptrain.co/individuals/home/

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