Anna P OHS

A Massive Thank you to all that turned up for our Shameless Drive For 5’s on Saturday. Donations were made from not only those that trained but also the many that contributed to the fund that were unable to make the workout. We managed to raise over $300 which will now equip us with enough weight for everyone to smash their PBs come September 2’s CROSSFIT TOTAL..We are now in winter. Get up early to train, or hit the snooze button and stay in bed ? The decisions that you make every day determine your character. If every morning you ignore that voice in your head that tells you ‘Monday morning Gym Time!’, then you will become weaker. If you want to be stronger, act stronger. If you want to be fitter, get up and come to the box. We have the facility and coaching to help you progress. See y’all tomorrow!

Strength

Back Squat *5 x 3 reps (70% 1 RM )

BB Hip Thruster 5 x 5

*pause 3 secs in the bottom of squat.

WOD

” Double Shot ”
18 – 15 – 12 reps of :
Calorie Row
Power Snatch (45/30)

Directly into…

18 – 15 – 12
Toes to Bar
Overhead Squat