WOD Friday 20th November

Movement activation

Partner Wod


Triple Threat


Wod 1

8 min Cap

AMRAM

10 Box Jumps (24/20 in)

10 Push-Ups

10 Toes-to-Bars


Wod 2

8 min Cap

21-18-15-12-9-6-3 reps of:

Front Squats 50/35

Burpees over bar


Wod 3

6 mins

AMRAP

Car park med ball sprints


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WOD Wednesday 25th November

WOD Movement activation The SEVEN 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters 60/40 7 Knees-to-Elbows 7 Deadlifts 110/75 7 Burpees 7 Kettlebell Swings 32/24 7 Pull-Ups

WOD Tuesday 24th November

Movement activation HIDALGO For Time 2 Mile Run 2 Minutes Rest 20 Squat Cleans 60/40 20 Box Jumps (24/20 in) 20 Overhead Walking Lunges 20/10 plates 20 Box Jumps (24/20 in) 20 Squat Cleans 60/40 2 min

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