Friday

Please note: BOTH of Saturday morning's classes (630am & 730am) will be held at Jenola Hockey fields at the corner of the Kingsway and Gannons Rd - Caringbah/Woolooware.

WOD

A.) Medicine Ball Standing Launch.

B.) For time:
30 Snatches (60kg/40kg)

Remember - a Snatch is when you receive the bar in a FULL SQUAT if you can not make depth with a heavy weight, then go lighter. If you find the movement difficult to receive the bar in a full squat, then you may POWER SNATCH the bar then Overhead squat it.

-Rest 5 mins then-

C.) For time:
30 Ring Muscle ups

Scaled version will be:
6 Rounds:
10 Pullups
10 Rings Dips