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WOAH 09/03/21

At completion any WODs you complete: 20 Down ups 21 Sit ups (For the year, 2021) BODYWEIGHT at home 1k Run or Row as fast as possible 1k Walk (active recovery) Complete 3sets. *Aim to keep 1k times as close to each other as possible. GYMNASTICS at home 1. 100 Press ups (complete in minimal sets) Every break =20 Sit ups. 2. 2minute plank If you break add 30 seconds to time remaining. BARBELL at home WOD - for time 20 -1 reps of: OH Disc Lunge 1 -20 reps of: HR Push ups ERG at home For time Row Calories 50-40-30-20-10 *10 Burpees and 20 Sit ups after each set STRENGTH at home Perform 3 Squat Snatches every 90 secs for 12 mins. OHS 5 x 5 Snatch Grip Deadlift Highpull 5 x 5 21-15-9 Clusters Push Jerk Front Squat MET-CON at home 4 Rounds For Time 80 DU’s 10 Burpees Over Box 20 Barbell, Dumbbell or Kettlebell Hang Clean and Press

(If SA 10 each arm) 30 Box Jumps


Our mission, is to keep you moving and motivated. If you trust us and our pledge to keep you on track and focused, you’ll come back fitter, healthier and much stronger when all of this is (hopefully) over!

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Looked at all of the options and thought what’s the one I would be least likely to choose normally. So 3x 1K sprints it is! 4:32, 4:26, 4:21. Yuck 🤮

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