Friday 26th August 2016

Warm-up 2 Rounds 150m Row 10 Superman raise 10 Spiderman lunge 10 Hip Roll Strength Snatch Grip Deadlift (5x3) Conditioning 150 Double unders (Time) WOD EMOM for 20 mins Odd: 15 Cal Row Even: 15 Burpees
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Thursday 25th August 2016

Warm-up 2 Rounds 10 Cal Dyne 10 sec bar hang 10 Empty bar press 10 Superman raise Strength Push Press + Jerk (5 x 3+1) Conditioning Air dyne 20:40 (Calories) 10 Rounds Air dyne 20 Sec work 40 Sec rest WOD With a constantly running clock at the 0:00 5 Min AMRAP 15 Cal Dyne…
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Wednesday 24th August 2016

Warm-up 2 Rounds 150m Row 10 Superman Raise 10 Kip Swing 10 Good Morning Strength Clean extension + Hang Clean (5 x 2+1) Conditioning 5 Mins max Calorie Row (Calories) WOD 25 Min Time Cap 15-10-5 Dead Lifts 120/85 (100/65,80/45) Strict HSPU (assisted, 2xHRPU) Straight into 15-10-5 Tricep Push Up Calorie Row
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Tuesday 23rd August 2016

Warm-up 2 Rounds 20 Double unders 10 Sec Bar hang 10 Scap push up 10 Supine scap pull up Strength Bench Press (5x3) Conditioning Beep Test (AMRAP - Rounds and Reps) WOD 20 Min Time Cap 30 Power Snatch 35/25 (30/20,20/15) 45 Burpees 60 Thrusters 35/25 (30/20,20/15) 45 Burpees 30 Power Snatch 35/25 (30/20,20/15)
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Closing down 

Hi everyone, This is perhaps the hardest thing i have ever written. It is with great sadness that I must inform you all that the box will be closing. Our last official week of operation will be the week ending on Saturday the 17th of September 2016. The current lease is coming up to expire…
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