WOD: Wednesday 13/07/2016

**CrossFit Kids & Teens School Holiday Program (Mon/Wed/Fri both weeks)**
- Kids @ 2.00pm ($8)
- Junior Teens @ 3.00pm ($10)
- Senior Teens @ 4.00pm ($10)

Call/Text Eve to book in - 0427345917

6 sets of:
Front Squat x 3 reps
Rest 2-3 Mins between sets

Build to today’s heaviest triple at the prescribed tempo – 3 second descent, 2 second hold in the bottom, explode up, then 1 second pause before beginning the next rep.

then:

Every 4 mins, for 12 mins (3 sets), for times:
10 Strict Pull-Ups
25 Kettlebell Swings (24kg/32kg)
50 Air Squats

Post weights and times to comments.