WOD: Wednesday

WODs July 4, 2023

A. EMOM x 10 minutes:
Gymnastic pull complex
Eg. 1 Bar Muscle-up + 2 Chest to bar pull-up + 3 Pull-ups
or 3 Chest to bar Pull-ups + 3 Pull-ups

Option 2: EMOM x 10 minutes:
‘X’ Gymnastic Pulls

B. Increment as far as possible in 12 minutes:
Wall Walk (1-2-3-4…)
12 Dumbbell Snatch 22.5/15kg
40 Double-unders

Photo: A shout out to Lydia who since joining us at the end of February has given her everything at every session. Super consistent (5days per week), always positive and prepared to work her weaknesses. I am so excited to see where the next six months takes you.

chris

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Attendance Challenge

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WOD: Saturday

50 Box Step Overs 22.5/15kg (20″ box)40 Wall Ball 9/6kg30 Push Jerk 60/40kgRun 2km (to Weir and back)30 Push Jerk 40 Wall Ball50 Box Step Overs