Tuesday 10 September 2019


2 rounds not for time of:
2 mins of jogging, biking or rowing
5 PVC pass throughs
1x Burgener warm-up with empty bar (45/35) (see video & article link below)
5-10 ring rows or pull-ups

4 Rounds for time:
400M Run
9 Power Cleans
7 Push Jerks
5 C2B  pull ups (155/105)

This will be Coach Dagmara’s going away WOD. If you have a chance make sure you say thank you for all her work at HWCF and wish her good luck as she moves to Chicago.

Dagmara has been here at HWCF for 4 years (4 rounds) and Chicago is 975 Miles away (rep scheme)

Have fun 🙂

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