October 18 2014

Congrats Coach G on breaking 2 more NZ records at NZ Nationals last night and Coach Ianne for getting her there!

Labor Day Holiday weekend schedule next week is;

Saturday 8 am and 10:30 am comp class ONLY Sunday CLOSED Monday 5:30 PM ONLY . All other days and classes as usual!

A. 1 rm max box jump 10 min

Skill: atlas stone, g2S / log carry /tyre flips

B. in stations 1 min each

Atlas stone g2s

farmers walks

tyre flips

log carry

rest

x3

Comp class 10:30 only

A. 12 min to build to a heavy technical c&J (split or push)

B.0:00-15:00

8 min amrap

8 burpee box jumps

8 power cleans

30 dubs

c.

15:00-30:00

8 min amrap

1 km run

max wall ball in remaining time 9/6

d

30:00-finish in teams of  4

80 box jumps 9step down)

80 am swings 32/20

80 t2b

80 cal row (must be 20 cal each)

teamwork-mongoose-group-cobra


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