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WOD Thursday 18th March


Don't forget our next run club instalment this SUNDAY!


Trail run at Ford Rd Conservation Park- meet at 630am! Check the app for location details!


Warm up: with 5 mins of handstand hold / walk practice


1) 4 rounds on 3:00mins

Row 300m /270m

20 pull-ups (10 pull-ups, 10 bent over row)

Max pushups in remaining time


Rest one min between rounds


@20:00mins on clock start part 2


2) 4 rounds on 3:00mins

Air bike 30/20 cal

15 ring dips

Max ring pulls


Rest 1 min between rounds






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