WOD Wednesday 24/04/2024

A REMINDER THAT WE ARE ONLY RUNNING THE ONE SESSION @ 7AM THURSDAY DUE TO ANZAC DAY. THIS GIVES PEOPLE ENOUGH TIME TO HEAD TO THE BOX AFTER THE DAWN SERVICE.

“Exposed”

For time:
5-1 Reps of:
Rope ascents, (15ft)
Deadlifts, 143kg (102kg)

Rest 2mins

10-1 Reps of:
Calorie echo bike
Abmat sit-ups

Rx’d+ = Legless rope ascents, (15ft)/ 155kg (110kg) DL/ GHD sit-ups
Masters 50yrs+/ Teens = 125kg (90kg) DL
Masters 60yrs+ = Rope pulls 1-1 reps/ 84kg (55kg) DL

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