WOD Monday 20th, July

Movement activation Teams of 3 Pace: 400m run/ 200 farmers carry 2 rounds 50 DB snatches 50 burpees over partner 50 wall balls through rig 50 cal bike 50 ring rows 50 devils press.

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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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