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WOD Monday 17th August

Welcome to a fresh new week! We would encourage you all to take a look at your goals this week and start using the open gym and classes to maybe work towards one or two of them! We will be hoping to test some of these during Sept/Oct. We have seen some of you recently achieve some of your goals and this inspired us to encourage you all to have a crack over the next four weeks working on them!


1) Ring Muscle Up Practice

10min EMOM - PYOR based on ability OR


- work on muscle up drills and transitions

- work on strict pull up 5mins and then ring dips 5mins

- ring push-up/russian push-up EMOM for beginners



2) "Nasty Girls"

3 rounds for time:

50 Airsquats

7 Muscle-ups (scale to 4 MU, or 14 C2B Pull-ups or 14 Pull-ups)

10 Hang Power Clean 61.5/43kg


3) 1 Set of MAX REPS RING DIPS superset with MAX PUSH-UPS








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