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Thursday 30 August

IMG_7607
Rach C. giving it heaps......

WOD

Skill practice.
Weighted Pushups x 8-10 reps (plate on back)
Double unders x 20-30 unbroken
KB Snatch x 8 reps each arm
3 rounds not for time

Then,
6 Dbl KB Russian Swings  2 x 24kg
6 Dbl KB Front Squats
10 Hand Release Pushups
400m run
Rest 2mins
3 rounds

S+C

Skill practice.
Ring Pushups or Pushups x 8-10 reps
Double Under practice
KB clean and pushpress x 8 reps
3 rounds not for time.

Then,

In 12mins:
Row 1000m
Then, complete as many rounds as possible in time remaining of:
5 Renegade Rows (1 push, 2 pulls)
10 situps
15 KB Swings

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