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


  • 50 Strict Knee Raises with (med ball or wall ball)
  • Every time you break 20 Russian Twists (20/15)

Results (Click Here)


Start here

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