• Neil Foley

Thursday 19/09/21

4 Rounds

6 mins Work - 2 mins Rest


2 Circuits Around The rig

300/250 m Row

2 Circuits Around The Rig

10 Pull ups

( Alt Accumulate 40 secs Hang Time)

5 Push ups

Max KBS In time Remaining

24/16 kg

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For Time: (Time Cap) 25 Burpee Box Jumps 30 DU’s / 60 Skips Hill Run 25 Burpee Pull Ups 30 DU’s / 60 Skips Hill Run 25 Burpee WBS 30 DU’s / 60 Skips Hill Run 25 Burpee Plate Hope 30 DU’s / 60 Skips Hi

Deadlift Warm Up 10-8-6-4-2 Deadlift 5 x 5 Every 2 mins lift 3 Sec pause at top unbroken reps EMOM x 15 mins 5 KB High Pulls 5 KB Russian Swings 5 KB American Swings

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