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Wednesday the23rd of December.



Strength : Deadlift


2 x 6 @ 50%

2 x 5 @ 60%

2 x 4 @ 70%


Conditioning : For Time


500m Row or 1k Bike

3 rds

500m Row or 1k Bike

2 rds

500m Row or 1k Bike

1 rds



* The rd is


12 Wallballs

12 DB Snatch