"Strength Component"
Presses 3-3-3
Push Press 3-3-3
J.T. Press 50-57.5-62.5kg (1)
Push Press 70-77.5-82.5kg (f)
"WOD010411"
10 mins AMRAP:
5 KB Swings @ 32kg
5 Chest-to-bar Pull Ups
J.T. 9R + 5,3
Rest 3+ hrs......
"5 Rounds FTO:"
60 secs Max Reps Sit Up with Medicine Ball Throw @ 10kg
60 secs Max Reps Push Ups
4 X 20 Quick Feet & 10m Sprints Out & Back :Complete in 15secs each QF & Sprint
J.T. (58 Sit Ups, 106 Push ups) = 164reps
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