Wednesday 17 Aug - 10 DB Squat Clean Thruster (15/10), 9 Burpees, 8 Weighted PullUp (10/5), 7 Clapping PushUp, 6 Jumping Squat, 5 Rope Ascent, 4 Tyre Flip, 3 10m Lunge Walk, 2 Muscle Up, 1 800m Run
Work from 10-1 then back up from 1-10. The 800m run is only done once.
Rope Climbs so bring long socks
Tuesday 16 Aug - PowerLifting!! - 1RM Back Squat, 1RM Bench Press, 1RM DeadLift
Reminder - there is no 8am session today
Monday 15 Aug - 'Chelsea' - On the minute, every minute for 30 mins - 5 PullUps, 10 PushUps, 15 Squats
There is no 8am session today or tomorrow
Friday 12 Aug - 'Dianne' - 21-15-9 DeadLift (100/70), HandStand PushUp
For the past month we have been fortunate enough to have Jeff Mata from Hawaii (CrossFit 808) WOD with us. Jeff made himself at home from the first day and I don't think he missed a WOD all month! It was awesome to have you around Jeff, thanks so much for all your coaching and awesome attitude!
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