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Workout of the Day
Wednesday 11th September

Fitness

WOD 1

AMRAP 15

5 Strict Pull Ups

10 Hand Release Push Ups

15 V-Ups

30 SU

WOD 2

9 Burpee Box Jump Overs @24/20”

12/10 Cal Row

15 Burpee Box Jump Overs @24/20”

18/15 Cal Row

21 Burpee Box Jump Overs @24/20”

24/20 Cal Row

27 Burpee Box Jump Overs @24/20”

30/25 Cal Row

18 Minute Time Cap

Bike or Ski = 9/7 14/11 18/15 22/19

Performance

WOD 1

AMRAP 15

5 Kipping Chest to Bar

10 Ring Dips

15 V-Ups

30 DU

WOD 2

1 Round For Time

9 Burpee Box Jump Overs @24/20”

12/10 Cal Row

15 Burpee Box Jump Overs @24/20”

18/15 Cal Row

21 Burpee Box Jump Overs @24/20”

24/20 Cal Row

27 Burpee Box Jump Overs @24/20”

30/25 Cal Row

18 Minute Time Cap

Bike or Ski = 9/7 14/11 18/15 22/19