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Wednesday the 30th of March.

Strength : Gymnastics


14 mins


3 Strict Pull ups ( 3 secs chin over bar hold at top of each rep)


2 max distance Handstand Walks or 20 Sec nose to wall hold with Hand lifts \Shoulder taps


15 Sec Ring Tuck hold or Box Tuck Hold


Conditioning : For Time


Buy in : Run 200m


30-24-18-12 Wall balls

10- 8- 6 - 4 Burpee C2B or Pull ups or Target


Cash out : Bike 500m


* Time cap 12 mins













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