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Saturday, 7th January 2017

January 7, 2017Ness

THE OPEN IS COMING!!!! AND that means the battle for the INHOUSE OPEN is back on – WOD UP vs BRUNO’S BUNCH vs METCON ARTISTS!!!!!

8am PLUS CLASS

A)  PARTNER TABATA- 8 rds alternating work

Row/Bike Cals – Hold bottom of squat

Pullups – Hold chin over bar

HSPU – Hold Handstand

Situps – Hold hollow

B)  WOD:  “TIFF”

On a 25 min running clock

Run 2400m

then in remaining time AMRAP of

11 Chest to Bar

7 Hang Squat Clean (70/45)

7 Shoulder to Overhead (70/45)

 

9:15

A)  Run 200m

Max Push ups until failure

Run 200m

Max Pullups until failure

10 min AMRAP

REST 3 mins

B) 10 Burpees

12 KB Snatch (24/16)

15 WallBalls

10 min AMRAP

 

 

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