Monday, 13 December 2021

Join us this Friday for a FREE WOD!




0:30 Handstand hold

1:00 Rest


4 rounds for quality




600m Run


2 rounds of:

15 GHD Sit-ups

20 Fat Bar Deadlifts (220/150)

25 Double Unders

25 Burpees

20 Overhead Squats (115/73)

15 Pull-ups


750m Row


For time

Compare to Saturday, 21 August 2021



Post results and experiences to comments


  1. 23:38 scaled (minus the run and row). Wod’d at home and scaled a lot. Posting for accountability. Why were those HS hold SO HARD!?

  2. 24:50 Modified

  3. Michelle Milstead says

    D/US felt much better today but still have to do DU then single then DL then single in that pattern.
    Red/Blue PLU

  4. Henry Smith says

    30:13 cap mod plu to 10 strict. My hands are torn from Friday’s toes to bar.

  5. 26:37 Rx
    Butterfly PLU slowed me down. Also I was just slow feeling today.

  6. Kim Owens says

    First WOD. I’ll get better posting. Thanks for all the encouragement and support Coach Jimmie, Vernice and Debbie. See you Wednesday

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