WOD Friday 3rd, July

Triple Treat

Movement activation

Partner Wod Wod 1 8 mins AMRAP 10 cal row 10 Thrusters 40/30 Wod 2 8 mins 5 cal bike 10 box jumps Wod 3 8 Min AMRAP 10 burpees over partner 10 Pull ups

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WOD Friday 30th October

Movement activation followed by, Partner WOD Triple Threat Wod 1 8 min Cap 5 rounds 21 KB SDHP 15 KB Swings 9 Thruster/ goblet squat Wod 2 8 min Cap AMRAP 10 cal bike 10 box jumps Wod 3

WOD Wednesday 28th October

Movement activation Ring MU Work shop / Pull up Strength For time 14 minutes 70 Wall Balls 60 Calorie Row 50 Toes-to-Bars/ HKR/ Sit ups 40 DB Snatches 30 Cal Bike ME MU / Burpee pull ups Ab finisher o

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