FRIDAY 13th Of July

 

 

NO 6AM CLASS TODAY  IT HAS BEEN CANCELLED.

SORRY FOR THE INCONVENIENCE .

 

 

HAPPY  5 years KERENSA 

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WARM UP 3X

100 m run

Leg swings

Ring Rows

Walking Lunge

Push ups 

STRENGTH

5 sets 

BENCH PRESS 5X 65-80% Of 1RM

STRICT PULL UPS x5

(20% BW)

 

WOD

FOR TIME with a partner

1 Mile Run (Weighted )

2000 m Row

1 Mile Double KB FARMER CARRY 

*RUN Together, alt weight carry on the run, partition the Row as needed and share the load on weighted carry. 

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