A. Front Squat 7-7-7-7
*Pause in the 1st and 7th rep for at least 1 sec.
B. Three rounds for time of:
25 Wall Ball 9/6kg
Run 200m
Walking Lunge 30m 20/15kg
Run 200m
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WOD: Thursday
A. Bench Press5 x 8-10 repetitions B. For time:100 Pull-ups100 Burpees *10 minute cut-off* Partition repetitions anyhow* Each repetition is worth 1 point. Photo: Taz leading the Demolition Crew through their team chant. Sticking with the military theme all the way!!!