FK.DW Saturday 031009

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10 pull-up

10 hand stand push up

x2

Strength

Deadlift 5x3

Conditioning

For time;

30 Pull-up/5 push-up

25 Pull-up/10 push-up

20 Pull-up/15 push-up

15 Pull-up/20 push-up

10 Pull-up/25 push-up

5 Pull-up/30 push-up

Compare to 230709

Cash Out

Bean bag Accuracy drills

Mark out 3 concentric circles on the floor (use chalk, rope or whatever) to make a target.

Mark out a throwing line 5 metres from the outside edge of the circle.

Using bean bags or equivalent and throwing underhand, throw 20 shots into the target. Alternate hand so you throw 10 with the left hand, 10 with the right.

For every Bulls eye count 1 point, second ring 3 points, outside ring 5 points and any outside the target 10 points.

Total up the number of points and complete the drill with 1 burpee per point.

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Have fun!