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Wednesday 23rd October 2019

October 22, 2019Ness

PERFORMANCE: Skills and Technique

16 min EMOM – Spend approx 0:45 accumulating quality reps. PRACTICE and PROGRESS

  • Pistol Squats
  • Strict Chest to Bar
  • Hollow/Superman hold
  • Ring Dips

WOD: 7 SDHP (45/30)

3 Strict Press

7 Front Squats

7 min AMRAP

FITNESS: Skills and Technique

16 min EMOM – Spend approx 0:45 accumulating quality reps. PRACTICE and PROGRESS

  • Double Unders
  • Strict Pullups
  • Hollow/Superman
  • Ring Support holds

WOD: 7 KB SDHP (32/24)

7 Russian Swings

7 Gob Squats

7 min AMRAP

FRIDAY NIGHT – Come and cheer on the 20.3 crew @ 5:30pm.  The Night Markets will be on just down the road so grab some dinner/drinks and join us.

MONDAY 28th – LABOUR DAY KIDS, 4:30pm and 5:30pm ARE ON!!!!! (NO MORNING CLASSES or Barbell)

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