Announcements You can now reserve your spot in classes TWO - TopicsExpress

Announcements You can now reserve your spot in classes TWO weeks in advance. Main - WOD Mobility 1) Super front rack 2) Banded heel cord OR couch stretch Warm-up (No Measure) 3 Rounds - 15 sec samson stretch, each side - 10 OHS (dowel) - 10 push-ups - 10 dips Weightlifting Front Squat (5 @ 50%, 5 @ 60%, 3 @ 70%, 5 x 1 @ 90%) * Empty bar x 10 to start Metcon Metcon (AMRAP - Rounds and Reps) AMRAP3 - 2 pistols - 3 pull-ups - 4 sit ups --- Rest 1 minute --- EMOM5 - 5 Hang Power Cleans @ 75% - 1 burpee, adding a burpee each minute

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Wong Engineering to raise up to RM52.3m for facility management

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