Tuesday November 10th

Test

Jerk, 1 rep max effort. 20 mins max.

Metcon (for time)

5 rounds for time, 45/30kg

15 Bent rows,
15 hang power cleans
15 overhead squats

Each time you let go of the bar, perform 12 knees to elbows

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Dafydd 9 years 5 months

Thanks Phil for a great WOD for the forearms and grip.
Was tempting to let go of the bar with the burn!!
Dafydd M blush

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Slain WODs

Thursday January 2nd - Monday January 6th
Monday December 23rd - Monday 30th
Monday December 16th - Sunday 22nd
Monday December 2nd - Sunday December 8th
Thursday November 28th - Sunday December 1st
Monday November 18th - Sunday November 24th
Monday November 11th - Sunday November 18th
Monday October 28th - Sunday November 3rd
Monday October 21st - Sunday October 28th
Monday October 14th- Sunday October 20th

9 Basic Movements

The Push Jerk
The Air Squat
The Medicine-Ball Clean
The Sumo Deadlift High Pull
The Deadlift
The Push Press
The Shoulder Press
The Overhead Squat
The Front Squat

Workout Of the Day (WOD)