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Keep Friday 31st October when we host Dani’s Leukaemia Fun-Raiser and Halloween workout from 6pm. Teams of 4 will contest the wod with prizes offered for best costume, most $ raised and of course the ‘Nightime Ninja’ award for best performance . Maybe even a prize for worst performance but expect an epic night of hilarity , pain, humiliation , and a few bevvies and a feed to follow ..;-)

Strength

Front Squat 5 x 5 reps @ 80% 1RM

WOD

” Throat Punch”

AMRAP 3

3 Bar Muscle Up

6 Clean and Jerk (70/50)

REST 3 mins

AMRAP 3

3 Bar Muscle Up

6 Clean and Jerk

SCORE is max reps.