Friday, 28 November 2014



With people doing there final qualifiers please perform the below warm up, be aware of people being filmed also when entering the gym. Thank you

Warm Up - 3 rounds (not for time)

15 push ups
15 sit ups
15 back extensions
15 squats
15 lunges per leg

10 mins Mobility

WOD - 4 rounds
50 lunges
30 hollow rocks
20 thrusters
10 down ups

Extras - 3 rounds
10 Pull ups

Strength - Deadlifts
5 x 5 + 2.5kg

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