Warm up
Row 5 mins
Mobility movements 5 mins
WOD
5 rnds of;
Deadlift 3 reps, max weight
2 x 24kg KB Press, max reps
Round 1: 131kgs/8 reps
Round 2: 133.5kgs/10 reps
Round 3: 136kgs/6 reps
Round 4: 137.5kgs/8 reps
Round 5: 141kgs/8 reps
Cool down and stretch
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Current PB's (B/W 83kgs)
- "FRAN" - 5.14mins
- 24kg Kettlebell Snatches in 5 mins - 110 reps
- Back Squat 1RM - 155kgs
- Bench Press 1RM - 102.5kgs
- Deadlift 1RM - 152kgs
- Press 1RM - 71kgs
- Clean & Jerk 1RM - 100kgs
- Snatch 1RM - 75kgs
- Overhead Squat 1RM - 85kgs
- Front Squat 1RM 115kgs
- Max Pull Ups - 33 reps
- Weighted Pull Up 1RM - 40kg
- Consecutive Hand Stand Push Ups - 15 reps
- Consecutive Muscle Ups - 4
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