WOD: Tuesday 13/10/2015

Active Community Cup - Start's TODAY - Tuesday 13/10/15
Those that have registered but have not yet paid - please do so ASAP!!
Check out the website & details HERE - if you don't want to do it by yourself grab one of your team mates!!

4 Rounds for total reps
30 Sec Assault Bike for Cals
30 Sec Rest
30 Sec Med Ball Carry Shuttles
30 Sec Rest
30 Sec Wall Balls
1 Min Rest

then:

Spend 15 Mins on:
ADV: Practicing Muscle Ups/Muscle up Skills
BEG: Practicing Pull Ups/Pull Up Skills

QUALITY - NO RIPS!!

Endurance - Workout of the Week
"Helton"
3 rounds for time of:
Run 800m
30 Dumbbell Squat Cleans
30 Burpees

Barbell
1) Snatch (full) + 2 Overhead Squats - heaviest possible in 20mins
2) Alternate between:
a) Romanian Deadlifts 5 x 5, then take 10kg-20kf off and complete as many reps as possible for a max set
b) Snatch Grip Push Press 5 x 5, then take 10kg-20kf off and complete as many reps as possible for a max set