• Neil Foley

WOAH 13/03/21

At completion any WODs you complete: 20 Down ups 21 Full sit ups (For the year, 2021) BODYWEIGHT at home 35min AMRAP 1k Run/Row 20 Down ups 40 Air squats GYMNASTICS at home 12min AMRAP 1min Plank Unbroken 25 Sit ups @12mins. 200 Mountain climbers. BARBELL at home WOD 8min EMOM 9 x Snatch 12 x Back squats 2 mins REST 8 min EMOM 12 x Power Cleans 9 x Push Jerks ERG at home 21-15-9 Cal Row Down ups 50 Sit ups 9-15-21 Cal Row Down ups STRENGTH at home Good Mornings 6 x 6

Back Squat 4 x 12 Deadlift 6 x 6 Goblet Squat alternated Jumping lunges 4 x 20 Bicep curls alternated with Tricep Dips 4 x 15 MET-CON at home 8 minute AMRAP 8 Thrusters 8 Burpees 3 minutes rest 8 minute AMRAP 10 Goblet Squat 10 Snatch 3 minutes rest 8 minute AMRAP 8 Squat Cleans 10 Jumping Lunges

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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