delores-fsq

Friday Tight Night sees the return of the squat clean thruster. All welcome to have a few quiets then home to bed for much needed rest before we get your Filthy 50 on tomorrow at 9am! If you haven’t paid your $20 you can pay on the day and be sure to receive a big BBQ feed after your efforts. REMEMBER to wear your most colourful attire (tights, hats, bandana’s etc) and be in to win a sick Momentum Jump Rope!

Strength

Back Squat 5 x 3* reps

BB Row 5 x 5 reps

* 3-5 sec pause in the bottom position

WOD

” Iron Curtain”

7 Squat Clean Thruster (60/40)

14 Box Jump (60/50 cm )

5 Rounds