Thursday & Friday 17th & 18/12/09
WOD 1
AMRAP in 20 mins
5 Pull ups
5 Bench Dips
12 Push ups
12 KBS
WOD 2
"P A C E"
Practice Apply Commit Excel
AMRAP in 20 mins
10 Pull ups
15 Deadlift
20 Bar Jumps
25 Sit ups
Deadlift use Bodyweight or 50% of 1RM
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