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WOD Friday 11th December

Partner Wod 20 min Amrap 30 DB Snatches 30 Box jumps 30/21/ cal bike/row 30 Pull ups / ring rows Then 1:1 800m runs x 3

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WOD - Monday 2nd August 2021

Teams of 2 (1:1) or individual (half reps) DIRTY 100’s – 30min AMRAP 100 box jumps / step ups 100 push press 30/40 100 front squats 30/40 100 T2B / Vps / Shotguns /Situps 100 O/H plate lunges 100

Friday WOD 30/7/21

LOADED Lady’s day - 10 min capped workouts Karen For Time 150 Wall Ball Shots /odd object thrusters/ 1&1/4 squat pump jumps Annie 50-40-30-20-10 Reps Double Unders / Lateral jumps Sit-Ups Cindy 5 Pull