WOD

Monday 18/12/2017
Movement Prep
3 x
100m run
5 hanging shrugs
12 ring rows
Strength & Conditioning
Shoulder Press (20,10,5,20)
Metcon
Metcon (AMRAP - Reps)
3 Rounds for reps
400m run
Max unbroken deadlifts 100/65
20 box jumps 24/20"

* You are only scored on your accumulation of reps on the dead lifts
Extras
8 x
8/5cal AAB
10 GHD sit ups

* steady pace AAB work on strong explosive sit ups (straighten at knees to fire hamstrings)
join us

LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….