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WOD -
Sat 2nd Nov
2
Nov13

Metcon (Time)
In Pairs 35 Minute AMRAP

1 Rope Climb
11 Burpees
21 Box Jumps 20/24"
31 Wall Balls 4/8kg
41 KB Swings 28/16kg
51 DU's

Partner 1 starts the list above, partner 2 runs 450mts w/medball. Once partner 2 is back from the 
run they will take over from partner 1. The Med ball cannot touch the floor once the clock starts.

WOD -
Fri 1st Nov
1
Nov13

In Pairs Facing Each Other
8 Minute Ladder
1-2-3-4-3-2-1-2-3-4-etc
Power Clean/Hang Power Clean.
(Bar can be on the bar no longer than 15 sec)


Metcon (Time)
In Pairs 
4 Rds for time
Row 2 Minutes
Rest 2 Minutes
Total time 16 mins including change over.
Score total Kcals


Finishers
40 TTB

WOD -
Thu 31st Oct
31
Oct13

Back Squat
10-10-5-5-2-2-2

Metcon (Time)
8 Minute AMRAP
20 Push Press/Jerk
20 Sumo DeadLift High Pull
20 Box Jumps


Finisher
60-45-30-15 Seconds
 Hollow Rock/Plank

WOD -
Wed 30th Oct
30
Oct13

Deadlift
3-3-3-3-3-3

Metcon
In 4 Minutes Row 500 and Ring Rows
2 Minutes DU's
2 Minutes Burpees
Rest 1 Minutes
2nd Rd 3 Minutes Row and Ring Rows, 1 Minute DU's, 1 Minutes Burpees
2 Rds Score Total Pull Ups, DU's & Burpees


Finisher
Tabata
Alternate Between L Hold on Paralettes and L Hold on Pull Ups Bars

WOD -
Tue 29th Oct
29
Oct13

GTOH (Ground to Over Head) Tekker
Clean and Presses Reveiw.

Metcon
Grace (for time)
30 reps GTOH 62/43kg

Tekker
On request

Finisher
Max Air Squats in 5 minutes.

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