WOD: Saturday 16/05/2015

Have you registered for the King and Queen of the Crater - In-House Comp yet? Entries CLOSE THIS SUNDAY 17th MAY!
Entry for here: https://drive.google.com/file/d/0B9WSHxZyHw_1dWptcHBwNzJsMHM/view?usp=sharing

Endurance - Workout of the Week
Swim: 25m Repeats
Rest 1:30
Perform until form/pace deteriorates

Barbell
1) 2 Cleans + Front Squat: 2@50%, 2@60%, 2@70%, 1@80%, 1@90%
2) 5 x 3 Pause Back Squats (3sec at absolute bottom)
3) 5 x 5 Reverse-Grip Bent Over Rows

4 x 3 Rope Climbs - wear long socks!
In between each set complete 6 Ring Rows

then:

18-15-12 Reps for Time:
Kettlebell Swings (16kg/24kg)
Box Jumps (20''/24'')
Push Jerks (30kg/40kg)

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