Friday, 18 December 2020

Attention Ape Nation! As of last week, the Health Zone at Saint Francis has decided to close their doors indefinitely due to the Covid pandemic. It is with great sadness that we have to say goodbye to the home we have known for over 12 years. A new home will be found and established very soon! We will continue to train!


At Home WOD:

2 rounds of…

30 Alternating dumbbell snatches

20 Handstand shoulder taps

…rest 2:00 then 2 rounds of

15 V-ups

50 Double-unders

15 Dumbbell bent over rows

50 Double-unders

…rest 2:00 then 2 rounds of:

30 Burpees

40 Alternating dumbbell stationary lunges


For total time



Post results and experience to comments


  1. Talia Prideaux says

    20# snatches
    High plank shoulder taps
    50 lateral hops over DB
    20 # bent over rows
    Only 1 round burpees and bw squats

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