16.12.15 #warriorwednesday

Another cracker of a #warriorwednesday this evening. We started with our monthly challenge of 1min max unbroken DUs. Then a combination of rowing, burpee, KB swings, front squat and sit ups.

Welcome and well done to Nat, Wendy and Angela who attended their first dawn patrol session post on ramp. And absolutely smashed it! Congrats to Will and Ross for best score of the night. Also mentions for Katie doff, Vicky, Maria and Abbi all hitting the 60 front squats at 50kg in tonight’s workout and for Lorna Doff smashing 40kg front squats out for fun! Lovely to have Claudia and Louis back training regularly at the box again!


A) 3x1min max DUs



1500m row

50 OR burpee


30 FS

100 Ab mat sit-ups 

Buy out 

Max MUs


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