WOD Wednesday 12th, August

Movement activation

Gymnastics prep

T2B- Pull up- Wall walk/HSPU – Pistol

Partner Wod

AMRAP in 20 minutes

50 Wall Ball Shots (20/14 lb)

50 Double-Unders

40 Toes-to-Bars - HKR

40 Box Jumps

30 Chest-to-Bar Pull-Ups

30 Burpees

20 Pistols- Gymnastics squats

20 Cal bike

10 HSPU- Box HSPU

10 Muscle-Ups

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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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