Friday, October 2, 2015

2 RFT
50m swim/200m run
40 Ball Slams (10-15/20-30)
50m swim/200m run
40 Russian Twist (R+L=1)
50m swim/200m run
40 SlamBall Goblet Squats
**Adv – 100m swim/400m run 

————————————

Oly 6pm

BB warmup

1) CnJ

5×4/65,70,75,75,75+

2) Sn Pull

5×3/90,95,95,100,105

3) OHS *2sec pause

5×2/work up to 90% of Sn

  
The FSCF Social Club

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