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This Saturdays Class Changes 

Due to attending a clients wedding, we will only be running 8-830, 830-930 classes

8-830am will be normal EMOM so please arrive earlier to warm up 

830-930am will include weightlifting and a team WOD 

sorry for any last minute changes

7 rounds 
1000m run 


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8am 5 x E4MOM 50 du 25 sit ups 10 DB man makers 9am Partner WOD 30 - 24 - 18Muscle ups 100ft HS walk or 60 cals 10:00 amSnatch high pull + Power snatch 5 x 1 3 position Snatch (high,hang,floor)5 x 1 OH Squats 3 x 3
Classes on as normal today and Saturday

But closed on Monday for Bank Holiday

Ship 9 rounds 7 squat cleans 8 burpee box jumps Extras Endurance 45 min row 25-30 s/m Gymnastics 16 min AMRAP 4 bar muscle ups 8 HSPU 16 alt DB snatch 22.5/15