Wednesday, 19 November 2014



Come rain or shine we are running been to long come dressed for what ever the weather throws at you

WOD - 4 rounds
500m Run
50 Air squats

Extras - 3 rounds
5 Muscle ups or 10 Pull ups/dips

Strength - Press
5 x 5 +2.5kg

Gymnastic - with coach FON

skill - Kipping tekkers

gwod - for time
50 squats
40 pull ups
30 squats
20 pull ups
10 squats

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