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WOD -
Wed 5th Dec
5
Dec18

SWOD

Single Arm KB OHS 5-5-5-5-5
Bench Press 3-3-3-3-3 

 

10 Minutes DU Practise

WOD -
Tue 4th Dec
4
Dec18

WOD

In Pairs

3Rds
1000Mts Row
100 SDLHP
40 Pull Ups
@32/24Kg
@24/16Kg
@20/12Kg

WOD -
Mon 3rd Dec
3
Dec18

WOD

AFAP
3’ HSHold
100 Air Squats
50Mts HS Walk
100 Air Squats
30 HSPU's

WOD -
Sat 1st Dec
1
Dec18

10:00Hrs till the last WOD

Today we will be doing Sarah's WOD.
The WOD is to show Sarah our support for her here @ CrossFit Elviria,
It is where Sarah trained before and where she will train once she returns.

We will be selling raffle tickets during the morning session.
I'm expecting a full house ladies and gents and I encourage you to show your support.
Not only by turning up and doing the WOD but by bringing a friend, family member
and even the kids. If you know showone who is not fit enough bring them for support.
The more the better.

HOW MANY WODS WILL WE RUN?
I would love to say 3+

SARAH'S WOD
23/7/18
AMRAPx23 Minutes (for the 23rd)
400Mts Run (Sarah loves Running and is fast)
7 Wall Balls
7 Box Jumps 20"
7 KB Swing  (7 for month July)
7 Push Ups
7 Sit Ups
18 Burpees (18 for 2018)



 

WOD -
Fri 30th Nov
30
Nov18

SWOD

OHS
5-5-5-3-3-3-1-1-1

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