Wednesday, 10 September 2014



Just to remind you why we do what we do, also to back up the importance of these gymnastic focused wods and extras. Those who cherry pick will become weaker and those that turn up to face theres goats will become more rounded individuals not only in fitness but also in the demands of life.

WOD - 15 min Ladder

3 Front Squats
3 TTB

increase by 3 each round

Extras - 3 rounds
10-15 rebound box jumps

Strength - Push Press
5 x 5 +2.5kg


Gymnastic WOD -

Squat therapy
Plyometrics

wod - in partners
squat hold
candle shakers

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