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01
02
2019

Sat 2/2 : You Choose Canberra

By Scotty 0

If you want to make yourself feel better, have more energy & get more out of life, then all you have to do (to start) is turn up and start moving.

Your energy will increase, your mood will be better & you will look and feel better!! What more could you want??

Warm Up
3 rounds:
100m row
5 x Inchworm Push-ups with 3 sec pause in hamstring stretch each round
10 x Pause Air Squats
15 x Sit-Ups
20m Duck Walk

WOD


In Pairs
35 min AMRAP
50 Thrusters 40/30kg
Run 400m (together)
50 Box Jump Over 24/20′
Run 400m (together)
50 hang squat cleans 40/30kg
Run 400m (together)
50 DB Snatch 22.5/15kg
Run 400m (together)
50 Push Press 40/30kg

*One partner must hang from pull-up bar whilst other partner performs exercise swap anytime

Scaling Options:
Run: Row/ Assault Bike (cals)
Thruster: reduce weight, use dumbbells
Hang Squat Cleans: reduce weight, use dumbbells

author: Scotty

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