AUSTRALIA DAY: 26/01/2016 - HERO WOD + BBQ

*IMPORTANT - NO REGULAR CLASSES TODAY - SEE PROGRAM BELOW*
Don't forget to get your Aussie Pride on and dress up in your best Aussie style clothes!!

8 AM - OPEN GYM

*Optional Strength programming*
Every 2 Mins, for 10 Mins (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
followed by…

2 sets of:
Back Squat x 8-10 reps @ 73-78%

9 AM - HERO WOD

"WOOD"
5 Rounds for time:
400m Run
10 Burpee Box Jumps (20"/24")
10 SHDP (30kg/42.5kg)
10 Thrusters (30kg/42.5kg)
1 Min Rest

Include rest in final time.

Post weights and times to comments.

10 AM - BBQ, Music & Good Times :).

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.