Saturday’s Wod!! at Lysterfield Lake 8:30am.  Meet a Beach Carpark

Happy Birthday Legend Brad!!!

Pre Strength: 5min Thruster mobility

Strength: 10 min to find 2RM Thruster (from floor)

Wod: Hero “Wood” (c/o 35 mins)

  • 5 Rounds
  • 400m Run
  • 10 Burpee Box Jump (24/20)
  • 10 Sumo Deadlift Highpull (42.5/30)
  • 10 Thrusters (42.5/30)
  • Rest 1 min

Mobility: Overhead Shoulder banded PNF from bar

Results (Click here)

Start here

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