18th July 2019

WOD WOD, July 19, 2019

Friyay Chippin
Looks can be deceiving.. this WOD is beastly…. ENJOY

Warm-up
Extended warm up

*Coach Surprise….. Fun n Games!

Metcon (Time)
"Meritorious" – 25 cap

30 x HSPU
40 x Pull Ups
50 x KB swing
60 x Ab mat sit up
70 x Burpee

Rx : 24/16kg
Rx + 32/20kg

OPTIONS:

HSPU : 1 x Ab mat / open standard / Push Ups
PU : Jumping / RR
KB: Reduce Load

*Those burpees are a grind for all. Stick around and support your mates until the very last rep, get them over the line!

COOL DOWN
FIRDAY CHILLS / STRETCH n BANTS

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