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WOAH Monday 05/04/21

At completion any WODs you complete: 20 Down ups 21 Full Sit ups (For the year, 2021) BODYWEIGHT at home AMRAP 14mins. 5 Inch Worms 10 Hand Release Push ups 20 Floor Thrusters 30 Star Jumps @ min 7, 20 Burpee Tuck Jumps GYMNASTICS at home 50-40-30-20-10 Raise Leg Ab Crunches High Plank Shoulder Taps @ finish. 3 x 30 secs Hollow Rock Hold (rest as needed) BARBELL at home WOD - 4 RFT 80 x DU’s /Singles 20 x Tricep Dips 10 x Hang Squat Cleans 20 x Push ups 10 x Thrusters ERG at home 22 minute alt EMOM odd 16/12 Cal Erg even 40 Mountain Climbers STRENGTH at home Back Squat 8 x 2 Front Squat 5 x 10 Sumo Deadlift 6 x 4 Front Rack Lunges Alternated with Jumping Squats 4 x 10 EMOM 6 mins Every minute perform 6 Back Rack Lunges Alternated with 6 OHS MET-CON at home 20 min AMRAP 6 Snatch (any weight you have) 12 Push Press 24 Goblet Squat


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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