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Wednesday October 11th 2017

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Check out mobility WOD from Physio Joseph Trambulo. To book a free function screening contact him at JTPT77@Gmail.com. If you have benefits and want to use them towards personal training, come talk to one of our coachs or physio about details.

 

LiteFit

a)

1 Burpee- 9 Kb swings
2 B-8 swings
3B-7 swings
4b-6 swings
5 B- 5 swings
6b-4 swings
7 B- 3swings
8 B-2 swings
9 B- 1 swing
Repeat in opposite direction 9 min T/C

b)

3x 6 min AMRAP
400 m row
15 Ring Push ups
20 Wall Balls
20 Renegade Rows
rest 1 min between rounds

 

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CrossFit

a)

14 min E2MOM
1 high hang snatch + 2 hang snatch

b)

Every 15sec for 4min
2 Power Snatches 115/80lbs

-Then-

For time
50 Toest to bar
50 HSPU

15min Cap