Fri 15th W.O.D (workout of the day)
Warm up : Push ups , dislocates and kness to elbow
Tech : Push jerk
W.O.D 12 – 60/40kg Shoulder Press
1 mile run
12 -70/47 kg Push Press
1000m Run
12 - 85/60kg Push or Split Jerks
600m Run
wayne at last saturdays free seesion .
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