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Monthly Archives: November 2014



A) Warm-up: Sit-ups, Bear Crawls and Rolling Low Back and Hamstring Stretch (3 min) B) Skill: Pull-up technique (2 min). WOD: Rx Pull-up 10-5-10-5-10-5-10-5 Try to increase and decrease the [...]

2014-11-27T17:42:25+10:00November 23rd, 2014|WODs|0 Comments


  A) Warm-up B) Skill: kb summo deadlift high-pull, burpee and double-under technique. WOD: Complete five rounds for max reps: 1-min kettlebell summo-deadlift high-pull (#52, 35) 1-min burpees 1-min double-unders 1-min rest [...]

2014-11-20T06:20:09+10:00November 21st, 2014|WODs|0 Comments
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