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WOD -
Wed 7th Aug
7
Aug13

4 x 500mts sprint on the rower

3 minutes rest between sets

WOD -
Tue 6th Aug
6
Aug13

3 Rds for time:

10 Thrusters

5 Hang Cleans

1 Med Ball Run.

WOD -
Mon 5th Aug
5
Aug13

Death By Burpees

As many rounds as possible

1st Minute 1 Burpee

2nd Minute 2 Burpees

3rd Minute 3 Burpees  etc

WOD -
Tue 30th Jul
30
Jul13

AMRAP in 14 minutes

10 Thrusters 40kg

1 Rope Climb (no legs)

20 Du's

WOD -
Fri 26th Jul
26
Jul13

Filthy Fifty for time

50 Box Jumps @ 24"/20"

50 Jumping Rope Pull Ups

50 KB Swings @ 16kg/12kg

50 Walking Lunges

50 Elbow 2 Knees on the Rope

50 Push Press @ 20kg/15kg

50 Back Extensions

50 Wall Balls @ 8kg/6kg/4kg

50 Burpees

50 DU's

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