Crossfit WOD

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December 10th
Christmas party + in house comp
Comp will start at 10am at Blackrock.Drinks later on in smiths Ranelagh from 8 oclock

Please try to attend the comp even if you don’t plan on participating, It would also be great to see you at later that evening in the pub.

Workout of the day:
A Back Squat 3-4 @30×1 x 4
Rest 90 secs
A1 ring/push up max @20×1 x 4
Rest 90 secs
One time, for time
Row 1000 meters
30 KB Swings 53/36lb
Run 800 m

“Always continue the climb. It is possible for you to do whatever you choose, if you first get to know who you are and are willing to work with a power that is greater than ourselves to do it.”

– Ella Wheeler Wilcox

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