ennomel-ohs

An awesome turn out for our first full day of training at #16. The wod was big and so was the ticker in what what a hard grind for 16 minutes. We hope you’re going well in the Shred..still haven’t seen any synched burpees yet?? You guys must be disciplined huh..;-) But we will have “10 Minutes Of Penance ” if anyone wants to partner up and pay their dues 10 minutes before each class tomorrow. This wont be part of the class warm up but will be warmly applauded. Keep your Saturday morning free to support our awesome top ranked NZFL Team as we do battle with CF Otara. DJ Slice will be dropping the Phatness and the smell of meat will be in the air.

Strength

Squat Snatch 3 x 3

SG High Pull 3 x 3 reps

SG Deadlift 3 x 3 reps

OHS 3 x 3 reps

* focus on speed / positioning for SS

** build weight for HP and DL

WOD

“Snatch On The Brain “

100 Double Under

then

3 Rounds of :

15  Power Snatch (50/30)

30 Ab Mat Sit Up

then

100 Double Under

For Time.