Posted on Nov 23, 2013

1) Mobility

5-10 Minutes coaches choice

2) AMRAP in 40 minutes

1km row

3 Rounds of

20m plate push

10 Alternating DB Snatch (20/15kg)

20m walking lunge

10 Alternating DB Snatch (20/15kg)

200m Run

NOTE: Goal is to perform at a constant pace with little to no rest.

Post scores to Beyond the Whiteboard.

CFSK Run Club on another beautiful Melbourne morning…#Dedicated!