FRIDAY NIGHT LIGHTS on tonight at 6pm

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Tonight we will be running our Friday Night Lights session.  The normal 5.15pm Open gym will run then at 6pm we will start organising people into teams and have some fun hitting a few WODs.  We will likely start the WODs around 6.30pm so if you are running late, that’s cool – you can jump in when you arrive.  If you have not RSVP’d, please message AB so that we can make sure we have enough food and drinks for the barbie.  The cost is $20 per head.  Half of the money raised will go towards getting some new equipment for the Box.  After we have had a feed, we will get the party started with some karaoke (yes, we really are doing this).  Come along and join us for a fun night.

WORKOUT OF THE DAY

SKILL

3 sets not for time of:   15-30 sec Ring Support Hold                                 

STRENGTH

Back Squat 3-3-3-3-3                                          

METCON

21-15-9                           

Kettlebell Swings 24/16kg                    

Wallballs    

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About AB

Crossfit Coach

Posted on October 14, 2016, in WOD and tagged , , , , , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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