Today we get back in the hole with Coach Justin in for Ant in the last early session before scheduling returns to 6am and 7am daily classes from Monday next week. 14.3 workout sessions are listed on the whiteboard and must be judged by only those that have passed the online judges course. The wod is released at 2pm Friday so grab some meat for the BBQ and come by watch th announcement in our air-conditioned lounge. We will  go over the movement prep shortly after. Good Times!

Today we get back in the hole with Coach Justin in for Ant in the last early session before scheduling returns to 6am and 7am daily classes from Monday next week. 14.3 workout sessions are listed on the whiteboard and must be judged by only those that have passed the online judges course. The wod is released at 1pm Friday so grab some meat for the BBQ and come by watch the announcement in our air-conditioned lounge. We will go over the movement prep shortly after. Good Times!

A/ Strength

Back Squat

5 reps @ 70%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
10 reps @ 70-75%
Rest 2 minutes between sets

WOD

” Bar Bender ”

B/ OTM 14

Odd :

7 Toes to Bar

7 Wall Ball

Even :

7 Kettlebell Swing (32/24)

7 Box Jump (60/24)

C/ COMP

Row 1km
Rest  2 mins
Row 500 m
Rest 1 min
250m row

Record all splits