WOD – Wednesday 23 September 2015

Because of our fundraising movie event tomorrow night at Top Ryde Event Cinemas, there will be no 6.15 or 7.15pm session. Movie starts at 6.45pm.  Come and join us.  Tickets can be purchased at the Box – $20 each

WORKOUT OF THE DAY

STRENGTH

Back Squat (% of 1RM):
10 @ 60%
8 @ 65%
6 @ 70%
6 @ 75%
6 @ 80%

METCON

Obstacle Course

12 min AMRAP
Up and over Boxes
Stepping stones
30 sec hang from rig
Forward Tumbles
Rope Climb
Pick up ball, run over beam and 400m Run with ball
50m Sled drag

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About AB

Crossfit Coach

Posted on September 23, 2015, in WOD and tagged , , , , , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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