Wednesday, 4 June 2014



Gang please make use of the gymnastic class to work on your movements, I have increased my gymnastic work and endurance and it is now showing in WODs take the time to work goats. Take a month away from WODs focus on weaknesses and come back to WODs.

WOD - Nicole
20 min AMRAP
500m Run
max effort pull ups

Extras - 3 rounds
5-10 box jumps

Strength - 5x5 Deadlift

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