Wednesday, 3 December 2014



WOD - Partner wod

15 - 12 - 9
box facing burpee box jumps overs
200m run
- then partner runs
12 - 9 - 6
box facing burpee box jumps overs
200m run
- then partner runs
9 - 6 - 3
box facing burpee box jumps overs
200m run
- then partner runs

Extras - ring dips
5 x 5

strength - Press
3 x 10

Gwod -

Skill - rope climbs

wod - 5 rounds
1 rope climb
5 hspu
10 burpees

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