Mark Saturday October 29th in your diary, you don't want to miss this one - It's always a real hoot!!!

Friends and family are all very welcome to drop in with you.

Looking forward to seeing you all there,

Coach Graham

WOD 101216

When have you seen Karma at work in your life?

Warm-up 1

5 Minute Jump Rope

3 Rounds:
10 Pass Throughs(vary each round the type, circle, rev, etc.)
10 Good Mornings
10 OHS
10 Jackknives
30 Russian Twists

Power Clean

Take 15 minutes to build to today’s “heavy-ish” Power Clean or practice technique and progressions

and then…

Metcon (Weight)

Every minute, on the minute, for 14 minutes:
Odd Minutes – Power Clean x 2 reps
Even Minutes – Run 100 Meters

Score your successful lifts in pounds. For example, if you made 21/24 power cleans @ 225 lbs, your score would be 21 x 225 = 4,725 lbs.

Cash Out

Tabata Hollow Holds

Out of Town WOD

15 Pull-ups OR Pushups
9 Squat
12 Pull-ups OR Pushups
18 Squats
9 Pull-ups OR Pushups
27 Squats
6 Pull-ups OR Pushups
36 Squats
3 Pull-ups OR Pushups
45 Squats

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