WOD Wednesday 9th, September

Movement activation


Hardio Day


For Time

Round 1:

1000 meter Row

1 mile Bike

800m run

200 Single-Unders


Round 2:

750 meter Row

0.8 mile Bike

600m run

150 Single-Unders


Round 3:

500 meter Row

0.6 mile Bike

400m run

100 Single-Unders


Round 4:

250 meter Row

0.4 mile Bike

200m run

50 Single-Unders

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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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