Monday, 18 August 2014



Will Miko make a come back next year, lets hope a few of us can make it to regionals, building a better all-round gym rather than a lifting gym. lets see how good your engine is whilst moving a load :)

WOD - 15 min Rolling Clock

3 min AMRAP
5 cleans
10 front squats
15 STOH

rest 3 mins

3 min AMRAP
4 Cleans
8 Front Squats
12 STOH

rest 3 mins

3 min AMRAP
3 Cleans
6 Front
9 STOH

Extras - 3 rounds
5 - 10 CTB

Strength - Front Squat
5 x 5  - based of 1RM, 2 min Rest

Gymnastic class - with claire

skill - jumping/rebound

wod - 8 x Max height Jumps
3 x 20 jumping lunges

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