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21 Mar 16 – Diane

Warm Up Banded lat stretch 2min 2 rounds 10x ring row 10x push up 10x alt lunge 12 minutes Handstand push up Skills and progressions WOD Diane 21-15-9 Deadlift 100/70 Handstand push...

22 Feb 16 AirForce

6am/9.30/5pm/6pm Warm Up 200m Run 3 Rounds 10 Push Ups 15 Sit Ups 20 Squats 10min Rest WOD Air Force 20 Thrusters @ 43/30 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats The athlete must perform 4 burpees every minute on the minute until...

19 Feb 16 – Sprint on Fours

Warm Up 4 Laps Bear Crawls 2Laps Bear Crawls 10/5 Samson Stretch 1min Super Couch Stretch/Leg WOD Sprint on Fours 500m Row 20 Ring Dips 20 Bear Crawls 20 Lunges 10 Ring Dips 10 Bear Crawls 10 Lunges 400m Run 3mins to complete Row Groups begin every 4 mins CORE WOD 90...