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24th April 2019

WOD WOD, April 25, 2019

ANZAC DAY HERO WOD

Warm-up
Basic Flow
Pull up progressions
Front squatting progressions
Gallagher and Mcdonald (Time)
2 RFT

200m Run
16 x KB Swings 24/16kg
16 x Pull Ups
16 x Front Squats 52.5/35kg
200m Run
14 x Swings
14 x Pull Ups
14 x Front Squats
200m Run
12 x Swings
12 x Pull Ups
12 x Front Squats

Bell : reduce Load
FS : Reduce Load – Be sensible
Pull Ups : Ring Rows

Core / Stability
Reverse Alt Tabata
1- Flutter kicks
2- hollow hold

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