Remember today is holiday schedule only….

0900 hours and 12 noon…thats it!  Thats all!  Two classes…

Traditionally, we’ve done a partner WOD on holiday Mondays…this year is kind the similar but also lotsa different.


We will partner up…BUT…there is no down time for the resting partner.  Have a look below…its a holiday WOD that you soon won’t forget!

In teams of two – Athletes must run together and can’t start next portion of the WOD until both are back and start simultaneosly. Similarly the following run can’t start until both athletes can leave at the same time. WOD ends only when barbells and weights are all returned to the correct stack and rack

Only one barbell can be used.  Weight changes are the responsibility of the teammates. Each partner MUST perform two of the barbell movements

400 Metre Run

Partner A – 21 Push Press 115/75  Partner B – 15 Burpees to a 6″ target, (be sure to do your burpees under the rig so you can measure your jumps)

400 Metre Run

Partner A – 15 Med Ball Cleans 20/14  Partner B – 21 Deadlifts 115/75

400 Metre Run

Partner A – 15 Front Squats 115/75 Partner B – 21 Wall balls 20/14

400 Metre Run

Partner A – 21 atomic sit ups  Partner B – 15 Backsquats  115/75

400 Metre Run

WOD Ends when barbell is returned to rack and all weights are in their correct place.

Plan your weight changes in advance based on who you have selected for your partner.

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