Protected: WOD/Blog

A reminder that our christmas party is this Saturday 3rd Dec, it will be a potluck shared kai (no bbq). If anyone has some tables and chairs available, can you please bring them down. Things will kick off at 5pm, so we’ll see ya’ll there😊.

Strength: Bring Sally Up (Moby-Flower), squats with an empty bar.

WOD: 10 rounds for time of;
3 Handstand Push-ups
6 Deadlifts 100/70
12 Pull-ups
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It’s finally December, and we’ve saved the best for last. Introducing the top dog “Alpha”✊. Show this tough guy some love when you see him.

Strength: Find your 1RM Snatch

WOD:
3 RFT (10min cap)
10 power snatch 60/40
10 BJ Over
200m run

3min rest

3 RFT (10min cap)
5 Front squat 90/70
12 CTB PU
10 Burpee

5716s
Kia ora whānau, we are having a Christmas party/box opening on the 3rd Dec, all are welcome. Things will kick off at 5pm, it will be a pot luck dinner, and BYO drinks🍻.

Strength: 3×3 rope climbs, alternating with 3×10 GHD sit ups.

WOD: For time
3 rope climbs
21 thrusters 45/30kg
200m
2 rope climbs
15 thrusters
200m run
1 rope climb
9 thrusters
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