WORKOUT OF THE DAY
Back Squat Volume
4 x 7 Reps at 60% of your 1RM for speed
4 x 7 3-point Row (each arm)
Odd Object WOD
9 minute AMRAP of:
8 Sandbag Cleans
16 Dumbbell Step Ups 22.5/15kg
24 Dumbbell Snatches 22.5kg/15kg
3 x 1 minute Planks
NEWS AND EVENTS
BLUE MOUNTAINS HIKE – Tomorrow some intrepid GEO explorers will be heading into the wild to conquer a 30+ km walk through the Blue Mountains. You can still join us if you want. We’ll hitting the trail at 9.30am at Katoomba. Message AB if you want to join us.
FRIDAY NIGHT LIGHTS – Next Friday night the 12 April we’ll be running our first Friday Night Lights for the year. We’ll be creating teams of 5 with each person allocated a lift/challenge to perform. It will be a pretty fun and casual affair – nothing too serious. We’ll light up the barbie afterwards and have a beer. Cost will be $20 a head to cover food/beverages and remaining funds donated to a local charity.
FIRST AID – We’ll be running a first aid course at GEO on Sunday 14 April from 9am until about 2pm. Cost is $110. Message AB if you are keen.