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Mobility

RBM Stretch

Tricep Door Stretch

10 Good Mornings

10 Trunk twists

10 Forward Arm Swings

Wrist Stretch


Warm up:

20 cal row

10 push ups

10 ring rows

15 cal row

15 squats

15 high knees

200m run

15 v-ups

30 sec plank hold on hands


Strength: Bench Press:

50x8

60x6

70x4

75x4

80x3

85x3

50x10



WOD: “Nookie”

AMRAP in 20 minutes

7 Squat Cleans 95/65

7 Push Press 95/65

7 Back Squats 95/65

Run 200m


British Hero WOD: Dedicated to Richard Nookie Darnell from Torquay, who died in a Lynx helicopter crash during a search and rescue mission to save the lives of others on 8th December 2004. He was serving on HMS Portland as a leading aircraft mechanic and winchman. He had already been deployed twice on operations with HMS Portland, and in 1998 he was honoured for bravery with the Boyd Trophy while serving on HMS Iron Duke after saving a life during a search and rescue.


Also dedicated to Lt David Cole, 34, Lt Robert Dunn, 29, both from Dorset, Lt Jamie Mitchell, 29, from Dundee who all died in the same incident.

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