Wednesday 27th July 2016

Warm-up 2 Rounds 150m Row 10 Good mornings Lunge the green with dislocate 10 Superman raise Strength Deadlift (5x3) Conditioning 5min Burpees (AMRAP - Reps) AMRAP 5 mins Burpees WOD "Christine" 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20"
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Tuesday 26th July 2016

Warm-up 2 Rounds 20 Double unders 10 dislocate 10 Sec bar hang 10 Empty bar push jerk Strength Split Jerk (5x3) Conditioning Beep Test WOD "Nasty Girls" 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans 61/43kg
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Monday 25th July 2016

Warm-up 2 Rounds 10 Calorie Row 10 Jumping Squat 10 Sec pole squat 10 Cobra Raise Strength Pause Back Squat (5x4) 2-3 Sec Pause Conditioning 3 Rounds 30 Situp 30 Push up WOD 25 Min Time Cap 3 Rounds 1000m Row 15 Squat Snatch 60/40 (50/30,40/20) Sub Squat snatch for power snatch only if absolutely…
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Friday 22nd July 2016

Warm-up 2 Rounds 10 Cal Dyne 10 Drop Squat 10 sec Bar hang 10 Empty Bar HPC Strength Clean and Jerk (5x2) WOD For time 150 Double unders (2x singles) 50 Wall Balls 20/14 (14/12,12/8) 100 Double unders (2x singles) 40 Wall Balls 20/14 (14/12,12/8) 50 Double unders (2x singles) 30 Wall Balls 20/14 (14/12,12/8)
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