Saturday Dec 11

Grip it

Warm up

General Mobility

2 Rounds

10 BB Kanga Squat

10 BB Push Press

10 BB Dead Lift

Work Out

Partner WOD

5 Rounds

200m Double KB Farmers Carry 32/24 Kg

60 Sit ups

20 Dead Lift 100/70 Kg

Split work evenly 

Open Gym Sundays Work Out AMRAP 10 minutes 10 Cal Machine 10 Slam Balls Rest 2 minutes AMRAP 10 minutes 10 DB …

A couple of little treats Warm Up General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 5/5m Single arm OH Carry …

Clean and Jerk 1RM Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T …

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