Wednesday 13th Dec: WOD

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Strength – Build to a heavy Back Squat 1rm Build to a heavy Bench Press 1rm Conditioning – 2 Rounds for Time 100 Double Unders 50 Lunges 25 Sit ups READ MORE

Saturday 9th Dec: WOD

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“Murph” For time: 1.6km Run 100 Pull-ups 200 Push-ups 300 Squats 1.6km Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This... READ MORE