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13
12
2017

Thurs 14/12/17 – Xmas timetable for SFS next week

By Scotty 0

I will have a Xmas timetable up next week everybody.

SFS Canberra WOD of the Day:

Warm up
3 min run
then
2 rounds
10 scap pull ups
10 scap push ups
5 burpee broad jumps

Lifting – 12 mins (wk 1 of 4)
10/8/6/4/2 Deads (you choose load, heavier each set)

Conditioning: 5 rounds
15 cals assult bike sprint
100m farmer carry 32/24kg
50m deadball carry
50m suitcase/front rack walk (choose load)
1 min rest

Core
3 rounds
4 strict TTB
20 plank taps
20 GHD or ab mat sit ups

author: Scotty

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