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WORKOUT OF THE DAY

Today’s WOD

Chin ups / 16 min EMOM / Core
Strength
Chin Ups (4 x ME + 10 sec hold at top )
10 minutes
4 Sets
Max reps of
Strict Chin-ups with 10sec hold at the top
Rest 90 seconds
EMOM
Metcon (Weight)
EMOM 16mins
Odd: 12-15 Box jumps 24/20'
Even: 10 Power Snatch 61/43kg
Core
Metcon (Time)
Core
For time 6 min cap
20-15-10
V-ups
Hollow body rocks
Arch rocks

three flow merchandise

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 WHO WE ARE 

YOU ARE OUR PRIORITY AND EVERYONE IS EQUAL.

ACKNOWLEDGEMENT TO COUNTRY – We acknowledge the Traditional Custodians of the ACT, the Ngunnawal people.
We acknowledge and respect their continuing culture and the contribution they make to the life of this city and this region.

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