WOD Wednesday 16th December

Movement prep Then 10 min EMOM Build to a heavy single thruster Then Rope Tech Partner Wod 20 AMRAP 6 rope climbs 8 thrusters

10 box jumps 30/24

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AUSTRALIA DAY WOD

FOR TIME: 10 Burpees 10 Burpees 25 Push Ups 10 Burpees 25 Push Ups 50 Lunges 10 Burpees 25 Push Ups 50 Lunges 100 Sit Ups 10 Burpees 25 Push Ups 50 Lunges 100 Sit Ups 150 Air Squats

WOD Friday 22nd January

Wod 1 AMRAP (with a Partner) in 10 minutes 7 Dumbbell Goblet Thrusters 22.5/15 Alternating Dumbbell Power Snatches 22.5/15 7 Burpees Wod 2 8 mins 8 Bar Facing Burpees 25 Double-Unders Wod 3 6 mins 3

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