Thursday 23rd of November 2017 – November 23, 2017


Thursday 23rd of November 2017

Movement Prep
2 Sets of

300m Run
5 Burpees
10 Air Squats

Metcon
Metcon (Time)
For Time
2Rounds
800m Run
50 Sit ups
40 Wall Balls 9/6
30 Burpees
20 Calories
10 STOH 70/45

Buy out
50m Tyre push
20 Bar muscle ups

Keep in mind the pacing you used in the last cycle on Thursdays, this should be done at something slightly faster than that.

Extras
Metcon
3 sets of 14
Barbell Curls
into 100m "Gun Walk" (see attached image)

ROMWOD

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….