WOD Monday 3rd, August

Movement activation 10 Rounds for Time 5 Strict Chest-to-Bar Pull-Ups 10 “X” Dumbbell or Bar Movement 22.5/15 or 40/30 15 Sit-Ups Round 1 –Push Press Round 2 –Burpees Round 3 –Power Cleans Round 4 –Bench Press Round 5 –Lunge Steps Round 6 –Front Squats Round 7 –Bent Over Rows Round 8 –Snatches Round 9 –Deadlifts Round 10 –Thrusters

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WOD Wednesday 16th, September

WOD Movement activation Wall Walks/Handstands/Handstand walks play / T2B Wod 4 rounds 20/17 Row 15m Hand stand walk 10 Shoulder to Overhead 75/50 Then ME T2B/hanging knee raises in 5 mins

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