SATURDAY

It's that time of the year CFC!!

Thanks to a great idea from a few of the girls in the gym, we have decided that if we can manage to gather 50+ gifts under the tree to donate towards the Kmart Wishing tree appeal (http://wishingtree.kmart.com.au/About.aspx) then we (Matt & Nick) will  do whatever partner workout you decide to put us through, wherever, wearing whatever! (within reason of course haha!). So, be generous & get creative ladies and gents because we don't give you this chance too often!!

WOD

LEVEL 1

A.) Skills
2min ME Double Unders
1min Rest
2min ME Double Unders.

B.) AMRAP 7min:
7 Hand Release Pushups
5 Strict Pullups

C.) OTM for 12min:
Odd min - 5 Hang Power Cleans
Even min - 10 DB Push Press


D.) LEVEL1 & 2 finisher!
OTM for 10min:
100m Sprint

LEVEL 2

A.) Barbell
2x ME Hang Power Snatch @70-75% of Snatch 1rm.
2x ME Hang Power Clean @75-80% of Clean 1rm.
2x ME Push Press then, once failed ME Push Jerk @65-75% of Jerk 1rm.
Rest as required between sets.

B.) OTM otm for 12min:
Odd min - 1-2 Legless Rope Climb or 5-10 Strict Pullups
Even min - 12-20 Hand Release Pushups
Be smart in your rep choice, this combo is far harder than you think.

C.) LEVEL 1 & 2 finsher!
OTM for 10min:
100m Sprint