WOAH Monday 22/06/2020
Every 3:30 X 7
18-20/14-16 cal row (no longer than 1:10 min on rower)
1 round of “DT”
DT= 12 deadlifts, 9 hang power cleans, 6 s2oh
*barbell @ 60/40, sub with DB or KB
*if only 1 DB/KB do half a round each arm (6/5/3)

Every 3:30 X 7
18-20/14-16 cal row (no longer than 1:10 min on rower)
1 round of “DT”
DT= 12 deadlifts, 9 hang power cleans, 6 s2oh
*barbell @ 60/40, sub with DB or KB
*if only 1 DB/KB do half a round each arm (6/5/3)
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