Wednesday WOD – 8/11/2017

STRENGTH
5 x 100m ROW Sprints

METCON
1 x rounds every 4mins
For 4 x rounds

5 x Deadlifts (50/35kg)
5 x Hang Power Cleans
5 x Front Squats
5 x Jerks (push or split)

If you break the complex = 10 x Burpee penalty
Choose weight accordingly

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