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WOD -
Mon 28th Aug
28
Aug17

*NO* 14:00Hrs Class & On Ramp Cancelled
28th Aug, 30th Aug & 1st Sept

 

Warm Up:
Prefect Warm Up

A: E2MOMx5
Back Squat 5x6 @ 80% + Gymnastic Pull

B: E2MOMx5
Bench Press 5x6 @ 80 % + Gymnastic Pull

  
WOD:
"JAY"
AMRAPx20'
22 Air Squats
12 T2B
9 Burpees
 

WOD -
Sat 26th Aug
26
Aug17

Open Box
09:00-11:00Hrs

The Class
10:00-11:00Hrs

"BROWNWOOD DALLAS 5"
Buy In 50 Burpees
Followed By 

5Rds
10 Wall Ball
10 STOH 43/30Kg
10 Pull Ups
10 Box Jumps
10 Sit Ups

Then Cash Out

Run 800Mts

WOD -
Fri 25th Aug
25
Aug17

NOTE:
*NO* 14:00Hrs Class & On Ramp, Karl Is Away On Holiday
25th Aug, 28th Aug, 30th Aug & 1st Sept

Warm Up:
Prefect Warm Up

A: E2MOMx5
Back Squat 5x5@ 80% + KB Side Bends Heavy

B: E2MOMx5
Strict Press 5x5@ 80% + Max V-Sits
 
WOD:
20' AMRAP
Run 1 Mile
AMRAP CINDY
5 Pull Ups
10 Push Ups
15 Air Squats


 

WOD -
Thu 24th Aug
24
Aug17

"SMALL"
3Rds AFAP
1000Mts Row
50 Burpees
50 Box Jumps
800Mts Run

WOD -
Wed 23rd Aug
23
Aug17

Warm Up:
Perfect Warm Up

A: EMOMx5
DL 5x5 @ 80% + Gymnastic Road Map Push

B: EMOMx5
Pwr Clean 5x5 @ 80% + Gymnastic Road Map Push

WOD:
5Rds For Time
Run 400Mts
5 Squat Clean 40/30Kg
7 Hang High Pull
9 Push Press 

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