WOD: Friday 10/04/2015

Don't forget - BRING A FRIEND SESSION - Saturday 9am!

Overhead Squat
or
Snatch
5-5-3-3-1-1

then:

5 Rounds for Time:
20m Walking Lunge with DB
10 KB Swings
5 OHS/Snatch

15 Min Cap.

Extras:
3 Sets Max Effort Strict Pull Ups

Post weights and times to comments.

Endurance - Workout of the Week
Row 250m
Row 500m
Row 750m
Row 1000m
Rest 1:1 after each effort then:
Complete 50 Burpees for time.

ALL the best to this LEGEND Izzy for tomorrow (Saturday) as she heads in to Surgery in Adelaide!! Miss you mate - know you will be back better than ever very soon!!