Tuesday the 14th of November.
Strength : 5 rds
5 Strict Press
5 Strict Pull ups with 3 sec hold over bar each rep.
20 Sec Handstnd hold or Walk Practice
Every 3 mins
Conditioning : 4RFT
Run 200m
10 STOH 50/35kg
10 Burpee over bar
10 TTB
Time Cap : 12 mins
* If raining Bike 500m or Row 200m or Ski 200M
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