Change of scene this Saturday 22nd, Runners

will be at 6.45am at “The Quarry” Windermere Blvd




Strength: 3RM Box Squats


Wod, for total time;

Start with, 3 rounds of;

  • 9 Back Squats (40/25)
  • 16 Barbell Step Ups (20″)

then, 4 rounds of;

  • 11 Goblet Squats (24/16)
  • 19 Box Jumps (24/20)

Cash Out: Tabata Sit ups

Results (click here)

Start here

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