Warm Up
20 Wall Balls
10 Burpees
10 kick Up – slow decline
Three Rounds
Tech / Strength
Box Jump Tech
W.O.D
Box Bandit
50 Box Jumps
20 Box Dips
40 Box Jump Overs
20 Deficit Press Up – Feet on box
30 Burpee to Box
20 KB Bent Over Row
20 KB Step Ups
3 Round the WORLD
RX 60cm / 50cm KB 24/16 kg
30 Min Cap
Repeat from 23/11/2017 – check score on FB page
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