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Monday 7/09/2020

Mondays Wod

30 min AMRAP

24 box steps 16"20"

10 Ball to shoulder and over

200 m Row

15 Kbs 16 - 24 kg



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Only two more weeks to go!  🎉 Well done for getting this far and making changes in how you look after your body.  I know there have been a few times where many have felt they have ‘fallen off track’.

Front Squat Focussed Group Warm Up Part 1: 12 minute to establish 3RM Front Squat 5 mins Rest Part 2: 18 min AMRAP 6 Front Squats @ 60% of 3RM 8 Pull-ups 10 DB Benchpress 12 Straight Leg Sit-ups RX an

Group Warm Up: Coaches Pick WOD: Teams of 2 – For Time RXD Option: Must be completed as prescribed. Split Reps 100 WBS (9/6) 50 Cals 6 Rounds (YGIG Rounds) 3 Clean and Jerk (60/42.5) 9 Bar Facing Burp

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