Mon 28 Aug 2017

Note this week's schedule:
0530 Mon-Thurs
1130 Mon-Thurs
1730 cancelled (due to coach shortage)
Fri/Sat will be announced as we know box schedule for the 4 day weekend

Warm-up
400m run
-down & back:
High knees
Butt kickers
Karaoke
Shuffles
Side lunges
Inch worm
10 air squat
10 arm swings
10 leg swings

Strength
3 rep DL on a 2 min clock
75% of training max (90% of 1RM) at tempo x/1/3/1
85%
90%
75% (do ME - AMRAP)

WOD 12 min cap
40 cal row
30 T2B
20 double KB front squat 35/53 #s
10 double KB lunge 35/53 #s