WOD: Saturday 8/08/2015

*** 9:00am Class is our FREE come and try class!!! ***

Spend 15 Mins working on HS & Progressions
HSPU's for advanced.

Then:

AMRAP 11 Mins
20 KB Swings
20 Box Jumps
20 Push Ups
200m Row

Post rounds to times.

Endurance - Workout of the Week
5 x 400m Runs - Rest 3 mins between rounds

Barbell
1) 3 Hang Cleans (Full): 50%, 60%, 70%, 2x80%, 85%
Alternate between:
a) Front Squats: 6 x 3 - heaviest possible
b) Clean First Pulls - 5sec pause at knee: 6 x 3 - heaviest possible