WOD: Friday 29/04/2016

Dial in for the Doggies - Focus on Good Nutrition for the month of May and Raise much needed Funds for SEAWL!!! Win an awesome $400 prize! Read all about it here: Dial in for the Doggies

CrossFit Kids & Teens School Holiday Program
CrossFit Junior Teens @ 3pm
CrossFit Senior Teens @ 4pm

A.
Every 2 Mins, for 10 Mins (5 sets):
20-22 Walking Lunges (24/32kg KBs in each hand)

Remember this one from April 13, 2016? Goal is to either go heavier today, or take two extra steps per set.

B.
Every 3 Mins, for 15 Mins (5 sets):
Bench Press x 3-5 reps

Goal is to establish today’s 5-RM.

C.
Three sets of:
Single-Arm DB Row x 8-10 reps each
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds

Post weights to comments.