Wednesday, 3 September 2014



 - WOD  
Mash up weds
30 min rolling clock 
10 min AMRAP
5 pull ups
10 push ups 
15 squats 

Rest 5 mins 

21-15-9 
Sdhp 50/42.5
Burpees 

Rest 5 mins 

30 snatches 
Max effort muscle ups 

Extras - 3 rounds 
Max effort muscle ups or tekkers 

Strength - push press 
5x5  +2.5kg 


Gymnastic Class 


skill and drills - 
glute and posterior chain development 

wod - 200 tuck crunches 
every time you break 
x5 prone raises 

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