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WOD -
Thu 16th Aug
16
Aug18

WOD

4Rds
1' Row
1' MB OH Sit Up
1' Alt KB Row In Plank 16/12Kg
1' Rest

WOD -
Sat 4th Aug
4
Aug18

09:00-11:00Hrs
Open Gym

10:00-11:00Hrs
The WOD

On A 30 Minute Clock
2Km Run/Row
In Remaining Time AMRAP
20 Wall Balls
10 Hang Pwr Clean @ 40/30Kg
7 Ring Dips

WOD -
Fri 3rd Aug
3
Aug18

WOD

Work To A Heavy 1RM

Then AFAP
30 Burpee K2C
22 Clusters @ 70/50Kg
26 Burpees K2C
12 Clusters

WOD -
Thu 2nd Aug
2
Aug18

WOD

AMRAPx15'
8 Squat & KB Box Step Over @ 32/24Kg
30Sec Single Arm Over Head Hold (R)
8 Box Jump Overs
30Sec Single Arm Over Head Hold (L)

WOD -
Wed 1st Aug
1
Aug18

WOD

Deadlift
5-5-3-3-1-1-1

Optional Finisher
Death By
KB Swings

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