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Saturday WOD 20/12/14

Today’s WOD

Its a Christmas Special! So Merry Christmas and enjoy! (evil laugh inserted)

“12 Days of Christmas”
1 squat clean thruster 60/40kg
2 handstand push ups
3 over the box jumps 24/20”
4 burpees over the bar
5 wall balls 9/6kg 10′
6 push jerks 60/40kg
7 front squats 60/40kg
8 kettlebell swings 24/16kg
9 toes to bar
10 OH weighted lunges 20/10kg
11 hand release push ups
12 squat snatches 60/40kg

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Xmas Hours 2014!

Hey crew, Xmas hours are as follows:

Monday 22nd – normal hours
Tuesday 23rd – 5.30am and 5.30pm ONLY
Wednesday 24th – 5.30am and 9am ONLY
Thursday 25th – CLOSED
Friday 26th – CLOSED
Saturday 27th – 8am
Monday 29th – 5.30am and 5.30pm ONLY
Tuesday 30th – 5.30am and 5.30pm ONLY
Wednesday 31st – 9am ONLY
Thursday 1st – CLOSED
Friday 2nd – 9am ONLY
Saturday 3rd – 8am
Monday 5th – normal hours

Have an awesome Christmas, enjoy yourselves, eat, drink and be merry. Stay safe and be ready to kick arse in the New Year!

Monday WOD 15/12/14

Today’s WOD

Strength:
Push press + split jerk – 2+1 @ 9, plus two drop sets

Met Con:
Complete 5 rounds for time of:
5 sets of the “Bear Complex” 60/40kg
1 power clean
1 front squat
1 push press
1 back squat
1 behind the neck push press
So you’ll do the above 5 times then rest 60s before strating next round

All reps/rounds are to be unbroken
5 burpee penalty every time you drop the bar

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