Wednesday 4th July – WOD

3rd July 2018


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WOD

In Pairs complete 4 rounds of:
15 Hollow rocks
12 Shoulder taps – wall or push up position
15 KB russian twists
12 Single arm KB press each arm
15 Knees to chest – No kips
12 Upright row to press @ 20 / 15kg

10-9-8-7-6-5-4-3-2-1 reps of

Kettle bell swings @ 32 / 24kg
Toes to bar
Box jumps @ 30 / 24″
Run 200m after every even number

* 16 min cap

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