Protected: WOD/Blog

Reminder – There will be a Dawnraiders session only this Friday. No classes on Saturday or Labour Day Monday. Classes will return to normal next Tuesday 27th Oct.

Strength: Back Squat find your 1rm then deload for 20reps at your desired weight.

WOD: “Helen” 3RFT

400m Run

21 KB Swings 16/24

12 Pull Ups

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Partner WOD: 1 person working at a time except when doing the plate run.

400m plate run load bar x 2 100 power snatch (25/40)

400m plate run x 2 load bar 100 power cleans (25/40)

deload one plate from each side

400m plate run x 2 100 thrusters (25/40)

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Core: TABATA

BattleRopes

Sledgehammers

Mountain Climbers

Sit Ups

Wall Balls 6/9

WOD: Chipper

1km run

15 KB Swings

15 T2B

15 Burpees

800m run

20 KB Swings

20 T2B

20 Burpee

400m run

25 KB Swings

25 T2B

25 Burpees

200m run

30 KB Swings

30 T2B

30 Burpeesimage