Made Of Steel 2011

Made of Steel 2011 from Kim Pedersen on Vimeo.

4/11/2011

STRENGTH
Push Press
3-3-3
Jerk
2-2

WOD - 15min AMRAP
3 Power Snatches or 3 SDHP 60/40kg
2rounds of 3pull-ups, 6push-ups, 9box jumps 24/20

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If your at the box today or wanna swing by, Bman & Shendi have left some tasty Mint for anyone. I had some of this with breaky today & was a refreshing additive.
Thanks guys

CFP Grinder

Strength
Find 3rm Thruster Dbell or KB
Then perform 5 reps/min for 5min with a plank hold for remainder of minute

20min AMRAP
Start with a 1km run
Then
5 single arm thrusters
10 kb swings
5 single arm thrusters
10 dips

Note: Only run the 1km Once.

Jen getting the job done just like @ Newcastle. Well done Jen