Saturday 13/9/14 – Competition

Workout of the Day
Every 10 minutes, for 50 minutes (5 sets) complete the following as quickly as possible:
Row 500 Meters
Run 400 Meters
6 Squat Cleans (100/70kg)
6 Muscle-Ups

The expectation is that you will have at least 2 minutes of rest between sets. If you are not getting a bare minimum of two minutes of rest per round, please scale the load, reps or distances so that you get a bit of rest.

Three sets of:
60 seconds of L-Seated Legless Rope Climbs
Rest as needed
Weighted Hip Extensions x 8-10 reps @ 2013
Rest as needed
60 seconds of Single-Arm DB Rows x 8-10 @ 2011
Rest as needed


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