6 Dec 16

Testing Week

A.Close Grip Bench Press @3010

rest 3 min

1 Set AMRAP 85% of A @30X1 Stick to the tempo!

B. EMOM10 1. 10 CTB 2. 50 DU EMOM10

1. 10 HSPU 2. 10 BJSD

C. Row 30:30x4 Set the rower to 30 sec work 30 sec rest.

Go as hard as you possibly for each round. Go to the dark place. Rest with feet in rower. Record meters for each round.

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