Saturday 14th November 2015

MOB/ACT: 2 Rounds of 30SEC each:
20x Switch Hip Extenders (SHE)
10xT-Rotation Push Ups (TPU)
20x Inverted Can-Cans
10x Spot Inch Worms
10x Squat Pulls

3RFT:
5x Pull Ups
10x Push Ups
15x Air Squats

O-LIFT 10: A
Quickly work up to a 1RM Hang Snatch 1rm

O-LIFT 10: B
Quickly work up to a 1RM Hang Clean and Jerk

7RFT:
5x Bear Complex 40/30kg- Can not let go of the bar
400m Run