January 31 2015

Two more weeks for the early bird price for Kendrick Farris #Blessthegym tour in May! This is for ALL levels of ability and non members as well.

WOD A

5min AMRAP
10 x Shoulder 2 Overhead(50/35)
10 x Deadlift
10 x Pullup
2 min Rest

WOD B

3min AMRAP
Burpees

2 min rest

WOD C

5min AMRAP
10 x KB Swing (32/24)
10 x Toes 2 Bar
10 x Box Jump (24/20)

Comp Class (10:30 am only)

a. Build to a heavy 3 tng D/L

practice a skill bet sets (i.e. pull-up, mu, bar mu etc)

5 min rest

b.emom 12 min

6 burpee box jumps 24/16

6 thrusters 40/30

rest 5-10 min

c. NZ Masters WOD In teams of 4 complete

2 km row while partners hold D/l 100/80

100 “dubs” (pair skips4.5 m rope)

1km run w plate 20/10

kendrick


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