Wednesday 24/7/19

10 min EMOM 10 cals 1 “rower rail” squat 9 cals, 2”rower rail” squats 8 cals, 3 “rower rail” squats ... 1 cal, 10,”rower rail” squats 20 min Amrap 10 Overhead Squat 10 pull-ups 200 m run
10 min EMOM 10 cals 1 “rower rail” squat 9 cals, 2”rower rail” squats 8 cals, 3 “rower rail” squats ... 1 cal, 10,”rower rail” squats 20 min Amrap 10 Overhead Squat 10 pull-ups 200 m run
Warm Up: Coaches Pick WOD: AMRAP RXD Option: AMRAP in 12 mins: YGIG Rounds 6 WBS (9/6) 120m Row *** Rest 3 mins *** AMRAP in 8 mins: YGIG Rounds 20 Du’s 5 Pull ups *** Rest 2 mins *** AMRAP in 4 mins:
This year we are looking to do a Christmas Eve WOD at 9:00am on Sunday 24th December. There will be limited spaces available so make sure to get booked in before spaces are gone. The workout will last