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Don’t forget after tomorrows WOD class Terri is organising a trail run through Clyne woods with some paleo muffins and coffee back at hers afterwards.  All welcome.

Partner WOD

8 x 400m Run / Max Back Squat 60/40kg

One partner runs, one does squats.  Therefore each partner runs 4 x 400m and also does 4 rounds of max reps back squat.

Everytime you drop the bar or stop squatting for more than 5 seconds…. 5 Press Ups

Rest between sets:

For the first 4 rounds (2 runs, 2 back squats each) = 1 Minute

For the final 4 rounds = 2 Minutes

Post times and reps to comments.

2 Comments

  1. Fieldy

    Open gym
    Bench press / press super sets
    5-5-5
    60/40. 65/45. 65/45
    3-3-3
    70/45 75/45. 75/50

    Max bench @ 60 kgs. 14
    Max press @ 30 kgs. 20

    Wod 21/15/9
    Kb swings 24 kgs
    Ttb
    5:01

  2. simmo

    Gave Fight Gone Bad a try for the first time.
    332 reps @ 35kg and 20″ box.
    Wasnt sure what to expect, defo more in the tank next time.

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