A REMINDER THAT OUR HOLIDAY TIMETABLE STARTS THIS WEEK. PLEASE CHECK THE DAILY WOD POST FOR THE DAILY SESSION TIMES BEFORE ATTENDING EACH CLASS 🙂

Individually or in pairs complete the following,

For time:

200m Farmers carry

Then 8rds of:
10 Alternating dumbbell hang cleans
1 Rope ascent, (15ft)

200m Farmers carry

Then 4rds of:
10 Alternating dumbbell hang cleans
1 Rope ascent

200m Farmers carry

Then 2rds of:
10 Alternating dumbbell hang cleans
1 Rope ascent

*If completing as a pair, share the farmers carry and go round for round with reps.

Men: 24kg KB/ 22.5kg DB
Women: 16kg KB/ 15kg DB

Rx’d+ = 32kg (24kg)/ 25kg (17.5kg) DB/ Legless rope ascent, (15ft)
Masters 50yrs+/ Teens = 20kg (12kg) KB/ 20kg (12.5kg) DB
Masters 60yrs+ = 16kg (8kg) KB/ 15kg (8kg) DB/ 1-1 Rope pulls – (straight legs)

Post time and options to comments.

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