Gym closed

Gym closed

Strength:
Muscle ups 3xmax

Met Con:
Mike Phillips birthday wod
86 double unders
12 man makers 24kg/16kg
30 power cleans 70kg/45kg
30 STOH 70kg/45kg
12 man makers 24kg/16kg
86 calorie row

Strength:
Power clean 5,4,3,2,1

Met Con:
20 thrusters
20 sdhp
20 push jerk
20 oh squats
20 front squats
rx = 60/40kg
* on the min perform 4 burpees

Met Con:
‘Murph’
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
*exercise reps can be divided

Gym closed

Gym closed

Gym closed

Open gym
16:00-17:45

Team wod:
In a team of 3 complete
60 ball to shoulder 60/40
60 stoh 60/40
90 burpees
90 chest to bar pull ups
120 wall balls
120 toes to bar
*1 team member will always row until 5000m is complete.