7am Barbell Free Class and 8:30am class Running this morning!!!
Good Luck today to Linda and Jason who are getting married today in Queensland!!
Good Luck to our two teams competing today at Knoxfield triples comp. Ryan,James and Matt, Jarrod, Syko and Darell
7am Barbell Free: “Miracle Mile”
- 400m Run
- 25 KB Swings (24/16)
- 200m FarmersWalk (24/16, or 32/24)
- 200m Waiters Walk (20/15 plate)
- 25 Box Jumps (24/20)
- 100m Sprint
- 100m Walking Lunge
- 100m Sprint
- 100m Walking Lunge
- 5 Burpees
- 400m Run with wall ball (9/6)
8:30am Partner Wod: “Beast Mode 24”
- 2 Rounds
- 50 Walking Lunge
- 40 PullUps
- 100 Box Jumps (20)
- 40 Double Unders
- 50 Ring Dips
- 40 Knees to Elbows
- 60 KB Swings (24/16)
- 60 Situps
- 40 DB Hang Squat Clean (20/15)
- 50 Back Extensions
- 60 Wall Balls (9/6)
- 6 Rope Climbs