WOD: Saturday 26/09/2015

Come & Try - 9am - FREE Session - Start your weekend off with an awesome workout and see what CrossFit is all about!!

Alternate between:
1) 5 x 4 Strict Weighted Pull Ups
2) 5 x 2 Back Squat

Then:

12 Mins AMRAP
12 Wall Balls (6kg/10kg)
12 Sit Ups
12 Box Jumps (20"/24")

Post weights and rounds to comments.

Endurance - Workout of the Week
Run 3000m
Row 2000m
100 Thrusters (15kg/20kg)

Barbell
Pause Snatch + Pause Hang Snatch: 50%, 60%, 70%, 2 x 80%, 90%, 95%
Alternate between:
a) 6 x 3 Snatch Balance
b) 6 x 3 Pause Snatch High Pulls - 3sec pause at knee