Friday, 11 October WOD

Warm Up:

400m Run

High Knees

Butt Kickers

Spiderman Stretch

Samson Stretch


Turkish getups – work up in weight then

5 sets of 5

15 Minutes of muscle up practice bar or ring


4 rounds for time

20 Thruster 45/35 lbs

400m Run

50 double unders

Sign up for the 2020 Open!!! You still have time!!!

2020.1 heats will start on Saturday at 0800.


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