Week 45 11 November 2013

November 10th, 2013

Monday

Clean and jerk

1 1 1 1 1 1 1

b. 12 minute amrap

15 snatch 30/20kg

30 double unders.

Tuesday

Overhead squats

5 5 5 5 5

15 min amrap

20 wall balls

20 Kb bench press 20/12kg

20 v sits

20 kb squats

Wednesday

4 rounds

22 burpee chins

22 back squats 80/60kg

Run 400m

Thursday

Mystery Hero wod

friday

bench press

3 3 3 3 3 3 3

b 5 rounds

30secs hold chin up

30 sec hold L sit

30 sec plank

30 secs handstand

run 200m

Saturday

7 rounds

3 cleans 90kg/ 60kg

4handstand push ups

5 ring dips

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