callum-pipes

A great moment from Saturdays NZFL throw down with Otara. Callum’s epic battle march was much appreciated and nearly got us the win. Today we rev the engine with a good lactic conditioning wod. Try to sustain a steady work rate and rest only in the designated rest periods. Half way through our Shred and we need to pay attention to the nutrients being consumed and the way we apply ourselves in the hour at the gym.

Strength

Front Squat 3 x 5 reps ( build to a heavy 5 RM )

3 x 20 GHD Sit Up

3 x 20 GHD Back Extension

WOD

” The Awesome Foursome ”

AMRAP 4

30 Double Under

15 KBS (24/16)

Rest 4 minutes

AMRAP 4

10 C2B Pull Up

10 Burpee (6″ Jump)

Rest 4 minutes

AMRAP 4

15 Cal Bike

15 Cal Row