Buy In
400m run
10 pushups
10 pullups
20 squats
x2
Skill
Overhead squat
3-3-3-1-1
or
Front squat
3-3-3-1-1
Workout of the Day
200m run
rest 2 min
400m run
rest 3 min
800m run
rest 4min
then AMRAP in 4min of Kbswings
Max efforts in all runs!!
Scores – Lift 3 , 1 – W€OD
Gregg B – 60,70 / 1.07/2.35/5.11/60 reps
Jay – 70,80 / 43/1.03 / 3.06 / 50 reps
Andy – 45,50 / 43 /1.01 / 3.08 / 78 reps
Rach – 57.5 PB / 60PB
Dave – 45 PB / 47.5PB
Rowan – 67.5 / 72.5PB
Rich – 92.5PB / 100PB
