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Its Christmas Party Time!!!! 5:30pm at Berwick Bowls club tonight, for Barefoot Bowls then on Sykos place.  Find details on Facebook!!

7am Barbell Free

  • Partner Wod (For Time or 40min AMRAP)
  • 76 Air Squats
  • 76 DB Push Press (20/12.5)
  • 76 Ab Mat Sit Ups
  • 76 Wall Balls (9/6)
  • 76 Burpees
  • 76 Med Ball Twists (9/6)
  • 76 Push Ups
  • 76 Kettlebell Swings
  • 76 DB Thrusters
  • 400m Run with Partner

8:30am

  • Complete the following every 4mins for 3 Rounds (balance of time each round is rest)
  • Max Unbroken HSPU
  • 5 Power Snatches (30/25) + 5 Overhead Squats

Wod: For Time

  • 21-18-15-12-9-6-3 KB Swings (24/16)
  • 21-18-15-12-9-6-3 Push Ups
  • 21-18-15-12-9-6-3 Ab Mat Sit Ups

Cash Out: Prowler Pushes in conga line (If Time)

 

 

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