WOD: Thursday 21/01/2016

*First Fundamentals Workshop for the year tonight @ 5.30pm - Phone/Text - 0427345917 to book your place - Bookings ESSENTIAL!!*

*Swim Training Group - Start's tonight @ Mt Gambier Aquatic Centre - 5.30pm. Please let Jo know if you aren't able to make it*

Every two minutes, for 12 minutes (6 sets of):
Front Squat x 2-3 reps
Build over the course of the sets to today’s heaviest double or triple

then:

In partners, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
Ground to Overhead (42.5kg/60kg)
- Rest 3 minutes -
In partners, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Wall Balls (6kg/10kg)

then:

Complete 3 sets of:
Single Arm Dumbbell Row x 10-12 reps each arm
Rest as needed between sets

Post weights and reps completed to comments.