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WORKOUT OF THE DAY

Today’s WOD

Gymnastics EMOM & 3 Part Workout
EMOM
Metcon (10 Rounds for reps)
EMOM 10 min
3 Kipping deficit HSPU @6-4''
30 Double unders
Metcon
Metcon (3 Rounds for reps)
20 min cap
0:00-5:00
500m Row
30 Back squats 75/52kg

5:00-10:00
30 Back squats 61/43kg
400m Run

10:00
5 Rounds
10 Wall balls 20/14lbs
10 Box Jump overs 24/20'
- Back Squats taken from the ground (Power Clean).
- Be mindful & careful how you release the bar

three flow merchandise

Rep the box with your favourite designs!

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YOU ARE OUR PRIORITY AND EVERYONE IS EQUAL.

Acknowledgement of 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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