Thursday, 30 October 2014



Fridays WOD will be a team WOD as a bit of fun before saturdays in house comp, like I've said all welcome

Make sure you book in for saturday need to know numbers so saturday can run smooth, social after will be planned on the day as theres no rush to leave after the event

OLY - Snatch complex

Power Snatch
Snatch balance
Oh squat

then Clean complex

Power clean
hang clean
front squat

Endurance

Run - 4 x 800m, rest 3 mins
Row - 4 x 1000m, 3 min rest

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