WOD

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7
Sep

Surfers on Acid

9 – 8 – 21

A. thruster from rack

5 – 5 – 3 – 3 – 3 – 1- 1 – 1 -1

B. partner wod

Run 400m together

21 synchro burpees over the bar

Run 400m together

15 synchro burpees over the bar

Run 400m together

9 synchro burpees over the bar

6
Sep

Troublemaker

9 – 7 – 21

A. build to a heavy 3 rep deadlift

B amrap 15

6 deadlifts 155 / 105

12 push ups

6 deadlifts

12 box jumps

6 deadlifts

12 wall balls 20 / 14

5
Sep

Partner EVA

WOD 9 – 6 – 21

830 and Noon class only

Teams of 2

5 rounds

800m run ( share 100m at a time )

30 KBS ( share however ) 70 / 53

30 Pull ups ( Share however )

31
Aug

Water Legs

WOD 8 . 31 . 21

A.

5 sets of 3 front squats from the ground

B. 10 rounds for time

250m / 200m row

5 front squats from the ground – pick a load 65 – 75% of your 3 rep in part A.