Tuesday, 9 February 2010

F.M.P - Operation Knock Knock

Hit This last year but threw it in for a change to a barbell WoD

Operation Knock Knock

400m run
100 hand to hand swings
200m run
100 snatches
200m run
50 clean to thruster
200 m run
50 Clean and press
200 m run
100 tactical lunge

16kg k.b rxd - try and get through the sets unbroken

cheers Rob

we subbed the runs for weighted box step ups ie 400m run = 40 weighted box step ups 25lb in a ruck

rob

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