220815

DSC_2054

  • 6.45am Running at Pakenham Quarry. Park on the corner of Corymbia Prm and Waterside Dve.
  • 2 x 1.2km loops for Time

STAIRS PYRAMID FOR TIME

  • Set 1 – run to the top and back down
  • Set 2 – run to the top and back down twice (no rest between)
  • Set 3 – top and back three times
  • set 4 – top and back four times
  • set 5 – top and back three times
  • set 6 – top and back twice
  • set 7 top and back

* Rest 30-60 seconds between sets

 

8.30am at the Box

Strength: Snatch Balance 3RM (17/4/15)

Wod: 8 mins Emom

  • Odd 2 ring muscle up 2 ring dips
  • (scale) 2 strict pull ups
  • Even 100m run

21-15-9

  • Handstand Push Up
  • Pull up
  • Power Snatch (42.5/30)

Results (click here)

 

 

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro