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WOD MONDAY 23rd MARCH 

Today we are introducing our "at home" program for those who might already be in isolation or quarantine and also in the event there is a state wide lockdown!

WOD

@0:00min

7min ASCENDING LADDER

3-6-9-12-15 etc reps

Thrusters 40/30kg

Pushups

@10:00min

40/30/20/10 reps

Clean & Jerk 40/30kg

Box Jumps 24/20"

Lunges 40/30kg

25min Cap

HOME WORKOUT OPTION

7min ASCENDING LADDER

3-6-9-12-15 reps

Pushups

6-12-18-24-30 reps

Jump Squats

@10:00mins

TABATA

- Lunges

- Situps

- Burpees

Rest 1 min after each TABATA.

TABATA is:

8 rounds of 20 seconds on, 10 seconds off

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