Our last big bench session till the ‘Other Total’ with Precious McKenzie this Friday night at 5pm. Big shout out to Coach Donny for taking out his division in the Oceania Weightlifting Champs to go with Kirsty’s gold and Michelle’s silver!

Strength 

Deadlift 3-2-1-1-1-1-1 reps

Bench Press 3-2-1-1-1-1-1 reps

WOD 

” 2011 Event 6 ”

20 Cal Row

30 Burpee

40 DB Ground To OH (22.5/15 kg)

50 Toes to Bar

60 m OH Lunge (20/10 kg)

100 m Shuttle Sprint (10 x 10 m)