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Saturday 20th October 2018 Outdoors WOD – Spriggens Park In Pairs (split as needed) for time: 25m Barbell Carry 50 Deadlift 60/40 25m Barbell Carry 25 Hang Cleans 25m Barbell Carry 25 Shoulder to overhead 25m Barbell Carry 25 Snatch 100m Barbell Lunge

Friday 19th October 2018 For Time – In Pairs: 2000m Row (1000 each) 200 Double Unders (alternating sets of 25 each) 1000m Row (500m each) 100 DU (sets of 25) 1000m Row 100 DU (sets of 25)

Thursday 18th October 2018 Strength – Paused Back Squats 3×5 Conditioning – 4 Rounds for reps: Kettlebell Swings 32/24 Battle Ropes Shuttle Sprints Note: 30 sec on/30 sec rest

Tuesday 16th October 2018 Strength – 5 Alternating Sets 3 Strict Press Max Effort Barbell Rows Conditioning – 21-15-9 For Time: Power Cleans 50/35 Box Jumps 400m Run between rounds

Saturday 13th October 2018 In teams of 4 Run 400m 200 Push-ups 200 Dumbell Snatch 400 Sit-ups 200 Box jumps (20 inch) Each player runs 400m in succession. Partition the remaining work as necessary.

Thursday 11th October 2018 Strength – 10 Min EMOM 3 Hang Cleans Conditioning – 10 Min AMRAP 2 Bar Muscle Ups 6m Handstand Walk 12 Kettlebell Swings 32/24

Wednesday 10th October 2018 Strength – Deadlift 3-3-3-3-3 Conditioning – For Time: Buy In – 500m Row Then; 21-15-9 Reps Shoulder to Overhead 62.5/45 Burpee over bar