Workout of the Day

WOD-24.10.11 “ROSIE GRACE”

Warm up

800m run, 500m row, Stretch and band mobility.

100 single unders + 50 Double Unders/ 250 Single unders (Be sure to stretch out your calves fully beforehand)


For time:

-Run 200m

-15 Power Cleans @ 42.5kg/60kg

Then 14 Rounds of:

  • 10 Over the bar Lateral jumps
  • 11 Air Squats


-15 Power Cleans @ 42.5kg/60kg

-Run 200m

Congratulations to Chris and Caroline Parkes on the birth of your first child Rosie Grace. Welcome to the world Rosie Grace, we all look forward to seeing you at the box soon, we dedicate this workout to you and hope that one day in the future you can join us on one of your birthdays.