NO 7am Barbell Free Class on Saturday as there is the BEACH WOD!
8:30am Tomorrow Beach Wod Frankston Beach opposite caltex service station before Olivers Hill (Be prepared to get wet!)
Strength: Push Press (with 3 sets of 10 reps one arm row between heavy sets)
- 65% x 5
- 75% x 5
- 85% x 5+ (if feeling good perform more reps)
WOD: 12min AMRAP
- 5 Ring Rows
- 10 Push Press (50/35)
- 20 Box Jumps (24/20)
- 40 Double Unders
CASH OUT:
- 50 Strict Knee Raises with (med ball or wall ball)
- Every time you break 20 Russian Twists (20/15)