Daily WOD

7:30am Fundamentals Overhead Squat 8:30am WOD "Nancy" 5 rounds for time: 400m run 15 Overhead Squat 40/30kg httpv://www.youtube.com/watch?v=wjuULPqI-WY...

"Jackie" 1000 meter row 50 Thrusters 20kg 30 pull-ups This video is worth watching to the end.  If you want to skip some of the intro stuff skip to the 4 minute mark and go from there. Pat "Manimal" Barber (recently placed second in the Australasia region for the Games...

50 Kettlebell swings (24/16kg) Then: 10-9-8-7-6-5-4-3-2-1 Box Jumps (30/24") Shoot-throughs Then: 800m run httpv://www.youtube.com/watch?v=20pZiKH2mJw&feature=player_detailpage...

Press 5-5-3-3-1-1 Then 3 rounds: 20 Push Press at 50% of Press 1 RM Max reps of Supine Ring Row Rest as required between sets. Score is total of accumulated Ring Rows.  ...

7:30am Fundamentals - Front Squat 8:30am WOD "Helen" 3 rounds for time: 400m run 21 Kettlebell swings 24/16kg 12 Pull-ups Level 2 Benchmark workout. Target time is sub 11:30. httpv://www.youtube.com/watch?v=T5gL9IIzbsY&feature=player_detailpage...

20 Wall Ball, Sprint 200m 20 Crunch Ball, Sprint 200m 15 Wall Ball, Sprint 200m 15 Crunch Ball, Sprint 200m 10 Wall Ball, Sprint 200m 10 Crunch Ball, Sprint 200m 5 Wall Ball, Sprint 200m 5 Crunch Ball, Sprint 200m ...

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