WOD: Tuesday 01/10/2019

School Holidays - No Teens or Kids Classes - Restart Term 4

Every 3 mins, for 15 mins (5 sets) of:
Bench Press x 1 rep @ 21X1 + 3-4 reps

Perform the first rep with a controlled descent and 1- second pause (“one-one-thousand”) on your chest;
then immediately perform 3-4 reps with no tempo restriction. All five sets should be performed with at least 5% more weight than was used last week. Focus on moving the barbell as quickly as possible from your chest to full elbow extension.

Followed by-

12 Min AMRAP:
8 Pull Ups
8 Squat Cleans (30kg/42.5kg)
30m Bear Crawl

Finisher:
30m Prowler Push as fast as possible.
Rest 1-2 Mins then repeat

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