WOD #4/12/18

2 Rounds

400m Row

20 Shoulder Taps

10 Overhead Plate Lunge

20 Flutter Kicks


3x5 Back Squat @ 75%


Practise for 15 Minutes

1: Bench Dips x7

2: Box Dips x7

3: Straight Bar Dips x7

4: Ring Dips x7

10 Overhead Barbell Lunges after each round (light weight)


6 Minute AMRAP

6 Burpees

6 Air Squats

6 Push Ups


#Burpees #AirSquats #PushUps #AMRAP #CrossFit #UrbanOutlaws

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01158375170 | Urban Outlaws Gym | Beeston | Nottingham | NG92ET

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