WOD Friday 23rd October

Movement activation

followed by,

Partner WOD Triple Threat WOD 1 8 min Cap 5 rounds 21 Wallballs 15 Kettlebell Swings 9 CTB Pull-Ups WOD 2 8 min Cap AMRAP 12 Front squats 40/30 6 burpee box jump overs WOD 3 6 mins AMRAP Thrusters60/40

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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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