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Wednesday 19/09/2012

By September 19, 2012WOD

We are having a special Heritage day WOD on Monday .This promises to be allot of fun .Come dressed in something that represents South Africa for you ,or wearing gear from your favorite South African rugby team.

There will be special WOD on the day so come and join in on the fun.

The session will start at 08:00 and we will be finished at about 10:00.


Todays Workout


Over head squats 6-6-6-6-6

KB Swings 12-12-12-12


Do as many unbroken Wall Balls as possible ,repeat for 4 Rounds with ample rest between each set.