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Friday 23 December "BOWEN" 3 ROUNDS FOR TIME 800M RUN 7 DEADLIFTS @ 125/90KG 10 BURPEE PULLUPS 14 SINGLE ARM KB THRUSTERS @ 24/16KG 20 BOX JUMPS @ 24/20"  Wednesday 21 December DT ON THE RUN 35 min AMRAP 2 rounds of DT 12 deadlifts 9 hang cleans 6 push jerks @ 70/50kg 400m run  Tuesday 20 December WOD - The 75s - JACKED UP 75 THRUSTERS @ 60/42.5KG 75 BAR OVER BURPEES 75 PULLUPS BREAK THE REPS UP HOWEVER YOU WANT  Monday 19 December BEAST WEEK Hero WOD - Hansen 5 rounds 30 KB swings @ 32/24kg 30 burpees 30 sit ups  Friday 16 December Ugly Cindy 12 min AMRAP 5 chest to bar 10 bar push ups 15 front squats @ 42.5/30kg  Thursday 15 December andbag chipper - 18 minute cap Run 400m with bag 20 front squats 20 STOH 20 front rack lunges 20 burpees over the bag 20 box step overs with bag @ 24/20" 20 thrusters Run 400m with bag  For time - 15 minute cap 9 hang snatch @ 70/50kg 18 bar over burpees 27 air squats 7 hang snatch 14 bar over burpees 21 air squats 5 hang snatch 10 bar over burpees 15 air squats   Tuesday 13 December Skill: Double unders WOD: 3 rounds 24 kettlebell snatches @ 32/24kg 24 box jumps @ 24/20"  Testing Week continues Split Jerk - build to a heavy double WOD 9 minute AMRAP 15 wallballs 15 double unders Rx = all unbroken  Friday 9 December Testing week continues WOD: Death by clean and jerk @ 60/42.5kg  |
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July 2018
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Sat: 9am - 2pm Sun: 10am - 2pm |
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