WOD for 21 OCT 2016

0500 and 1130 at the Fred


So the owners and makers of Sugar WOD have graciously given us the software to use since we are a non-profit affiliate! So go to SugarWOD on your tracking devi…iPhone and download the APP. Make sure you give them a positive review once you get used to it!


Warm Up:

Wrist Mob

Hip Mob



Every 1 min for 20 mins do:

1 Squat Clean, pick load

3 Strict Handstand Push-ups



3 Back Squats, pick load

Every 2 mins for 10 mins.



Row 1 km

This is an all out effort for time.

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