- 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)