A big congrats to the winners of the amazing ‘Straight Outta Old Skool’ in house comp yesterday! But special thanks must go to all the hard work, long hours and dedication from Silverbacks Dave, Perty and Dingo to make this event something very special for all those that competed, particularly those that now have the first comp under their belts. A wonderful comp that I’m sure will be an annual event for years to come.

Strength 

Back Squat

E 2 M 9 R

6 x 60% 4 x 65% 2 x 70%

6 x 65 % 4 x 70% 2 x 75%

6 x 70% 4 x 75% 2 x 80%

WOD

” Muscle Fran”

21-15-9 reps of

DB Thruster (22.5/15)

9-6-3 reps of

Bar Muscle Up*

* scale to burpee/ chest to bar