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Wednesday 17 October

RachHAPPY BIRTHDAY RACHAEL LONGSON!!

A reminder that we are closed for Labour weekend, and reopen with a 5pm workout on Monday only......the Hero workout Murph.

Also, we have teams and supporters travelling down to Mount Maunganui for the team competition this weekend, as well as Coaches Mike, Fale and Darren, travelling to Melbourne to compete in the Schwartz's Challenge.

We'll do our best to keep Facebook updated over the weekend with results and pics.

WoD

Front Squats - work up to a 1RM in 20mins
- alternate warm up sets with 3-4 sets of ring dips for max reps.
Then,
Front Squat 15RM
Then,
100m Heavy Sled Drags 40/30kg
3 rounds
2min rest

S+C

Front Squats 5 x 5
- Alternate with 5 x HS Hold
Then.
100m Heavy Sled Drags 40/30kg
3 rounds
2min rest

Wed1
Wed2
Wed3

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