October 9th, 2014


 Time to get serious Kids…no more toys allowed in class!!

Run Group will meet at McLennan Park at 6pm!

Today’s WOD

EMOM x 5 – rope climb work, choose from option A,B or C

  1. Legless OR L-hold x 1
  2. Using legs x 1
  3. Knotted rope x 1 OR from the floor to standing x 3


5 min with a partner: 5 pull ups OR 5 C2B OR 3 MU’s – “I go , you go”


In 2 min perform:

5 burpees over the rower

Row 150m

In remaining time AMRAP Wall Balls

Rest 2 min x 5

Trainer’s Tips: choose a good partner for you, and choose the right level of difficulty.  Go hard, go fast, get as many balls to the wall as possible!

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