7.00am
Pick a Benchmark WOD.
8.00am
“Kinney”
Run 1600 meters
15 Muscle-Ups
15 Deadlifts 100/70kg
Run 1200 meters
10 Muscle-Ups
10 Deadlifts
Run 800 meters
5 Muscle-Ups
5 Deadlifts
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WOD: Wednesday
A. EMOM x 9: 1. 20-40 Double-unders 2. 20 sec. hollow hold 3. 20 sec. handstand hold. B. Five x three minutes rounds rounds: 10 x 20m Shuttle Run 15 Box Jumps 30/24″ Max effort Toes to Bar *Rest 1 min. between rounds.