Who’s a happy girl then? It was so cool to see people hit PR’s left, right and centre all last week. I was lucky enough to watch G and Morv both smash out new Snatch PR’s with ease – the power of the biscuits (those small incremental plates that people don’t like to use)!

Hey legends,

I trust you are prepping BBQ’s and filling esky’s for the Grand Final today.

Please note that as tomorrow is a public holiday, we are only running a single 9.30am session.  But boy, is it going to be HUUUGE!  Coach Liam will be looking after proceedings.

Rally the troops and meet your mates at the Box to knock out this epic WOD then you can chill for the day and make the most of the long weekend.

Here’s the WOD:

In teams of 3:

400m Run (together)

150 Double Unders/300 Singles

150 Hand Release Push-ups

150 Anchored Sit-ups

120 Thrusters 40/30

120 Kettlebell Swings 24/16

120 Box Jumps

90 Shoulder to Overhead 40/30

90 Ring Rows

90 Jumping Lunges

60 Overhead Squats

60 Pull-ups

60 V-Ups

30 Wall Climbs

30 Toes to bar

30 Burpees

400m Run (together)

***30 min timecap



Published by Wilsy

Crossfit Coach

%d bloggers like this: