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13th February 2019

WOD WOD, February 14, 2019

Death by 10 meters”
One of the most fun and effective run tests… running = fitness …. Sessions like this is all about lifting the banter and getting around it… bring the heat crew

Old school athletic warm up / run prep
Death by 10m (AMRAP – Rounds and Reps)
EMOM untill failure: 1 x 10m Shuttle

*Add 1 shuttle every minute until unable to achieve required shuttles within the minute

Minute 1: 1 x 10m Shuttle ( 1 length )
Minute 2: 2 x 10m Shuttles ( 2 lengths)
Minute 3: 3 x 10m Shuttles ( 3 lengths )

So on and so forth

*Record last fully completed round plus any meters gained in final minute

Metcon (AMRAP – Reps)
P Chain / Mid line Finisher

"All the Balls"

TABATA Ball Slam 20/12kg or less

REST 2 Minutes

TABATA DB Hold 55/35kg

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