- Nov 2, 2021
- 1 min read

Monday 01/11/21

Pull-up Punisher

Every forty seconds :

1: 1 pull-ups

2: 2 pull-ups

3: 3 pull-ups

4: 4 pull-ups

Up to 10 reps

20 Min AMRAP:

5, 10, 15, 20, etc

150m Row at the start of each round

Burpee Box Jump Over (24/20")

Db push press (22.5/15 kgs)

Slam ball over shoulder

Kettlebell Swings (24/16 kgs)

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CHRISTMAS EVE WOD

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