WOD – Wednesday 13 July 2016

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On Saturday 30 July, GEO will be holding a kick-arse 5th Birthday mid-year party at the Box.  RSVP’s need to be in by this Friday as we will be ordering a pig on the spit and we will have a heap of drinks and other food that we need to organise.  So if you have been living under a rock for the last month and have missed all of the information about this epic event, it’s not too late – message Adam and let him know you will be coming.  The theme for the night is “Black and White” – come dressed in as simple or as elaborate a costume as you like.  There will be some fun WODs and activities on the night (not compulsory) and we are encouraging anyone who can play an instrument and owns such to bring it in so that we can have a GEO jam session.  The cost is $45.  Please pay Adam this week.

WORKOUT OF THE DAY

STRENGTH

A. 10 mins to work on your Tall Jerks

B. 15 ins to build to a heavy Split Jerk

METCON

3 rounds for time of:

10 Ring Dips

20 Push-ups

20 cal Airdyne or Rower

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About AB

Crossfit Coach

Posted on July 13, 2016, in WOD and tagged , , , , , , , , , , , , , , , , , , . Bookmark the permalink. Comments Off on WOD – Wednesday 13 July 2016.

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