SATURDAY

If you are coming out to the indoor sport centre, we will be meeting at the gym and leaving at 11am if you want to get involved in a carpool!

WOD

Level 1 & 2 will be completing part A together at 630am. 730am will be run as usual.

LEVEL 1 & 2

A.) Bounding
6-7 sets of  4 continuous Broad Jumps over hurdles.

LEVEL 1

B.) For time:
20 Ring Dips
30 Power Cleans (40kg/30kg)
40m Walking Lunge
400m Farmers Carry (32kg/24kg)
40m Walking Lunge
30 Thrusters (40kg/30kg)
20 Pullups

C.) Sled
3x Medium
2x Heavy
1x VERY heavy

LEVEL 2

B.) Sled
3x Medium
2x Heavy
1x VERY heavy

C.) Max 15-20m Farmers Carry

D.) 3 Rounds for time:
1 Back Squat @90%
2 Strict Defecit HSPU
3 Ring MU
4 Power Cleans (80kg/55kg)
5 Push Jerks (80kg/55kg)

- REST 5 MIN -

E.) 3 Rounds for time:
1 Legless Rope Climb
2 Deadball GTS (75kg/45kg)
3 Bar MU
4 Log Thrusters (65kg/45kg) OR Axle bar Thrusters (71kg/41kg)
5 Box Jumps (40inch/30inch)