WOD – Thursday 25 June 2015

10985940_923804571015293_7967441524269098529_oDon’t forget to tell your friends and family about our Intro day on Sunday.  It kicks off at 8am and we’ll go until about 9.30am.  All members are welcome to come along and join in on a couple of fun WODs.  We will be offering a huge discount on the day to those who wish to sign up to members hip – 3 months for $300 (this must be paid on the day).  If you are the one who referred them, then you will get 25% off your next month’s membership fee.

WORKOUT OF THE DAY

STRENGTH

Squat Clean Practice

METCON

“Blazing Saddles”

1 Squat Clean @85% of your 1RM

200m Run

3 Box Jumps 30/24″

4 Deadlifts (same weight used for your Squat Clean)

5 Burpees over the Bar

6 Muscle-ups, or Chest to Bar Pull-ups, or Pull-ups

5 Burpees over the Bar

4 Deadlifts

3 Box Jumps

200m Run

1 Squat Clean

COMPETITION TRAINING

Active Rest Day.  Spend the session working on some mobility or some light skill work.

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About AB

Crossfit Coach

Posted on June 25, 2015, in WOD and tagged , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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