Elements Friday 3rd January 2014

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WARM UP/MOBILISE

Row 500m
3 Rounds
10 Sit Ups
10 Walking Lunges

SKILL

Plank Hold – focus on position
4x30s hold

STRENGTH

Weighted Plank – aim to increase weight each round
1 min Rest between rounds

WOD

8 alternating rounds
1 min max effort Row
1 min max effort Watt Bike
Rest 30s between rounds

COOL DOWN/STRETCH

POST WEIGHTS AND SCORES TO COMMENTS

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