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05
01
2016

Wed 6/01/16 Fitness in Canberra ACT

By Scotty 0

Masters League will be up fairly early this year!! Awesome time competing with people your own age, stay tuned!!

SKILL WARM UP
3-4 rounds for quality (10mins time cap but not for time)
10m HS walk
10 burpees
10 chest to bar pull ups smoothly
*scale HS walk to HS shoulder taps or practise a freestanding HS

CONDITIONING 1
2 rounds for time
500m row
5 full snatch 50/35kg
10 Thruster 50/35kg
15 wall ball 9/6kg
20 chest to bar pull ups

CONDITIONING 2
Beg 1km
intermediate 1.2km
advance 1.4km run for time

author: Scotty

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