Buy In
400m run
10 slow squats
20 swings
10 pullups
10 pushups
x2
Skill
Deadlift
5-5-5- max reps @ 80% of 3 rep max
Workout of the Day
AMRAP in 12 min
200m run
12 thursters
Scores – Lift-max reps – WOD
Gregg – 115 / 10@100 / 2 rounds+2 thrusters
Matt – 120/16@100 / 4 rounds +200m run
Megan – 110 / 6@90 / 3 rounds + 10 thrusters
Sam – 110 / 10@90 / 4 rounds @40kg
Andy- 105 / 10@80 / 3 rounds +50m run
Rach – 82.5 / 20@60 / 4 rounds
Nav – 155 / 12@127.5 / 3 rounds + 200m run
David – 115 / 11@92.5 / 4 rounds + 50m run
Leigh – 5 rounds + 68m row
Dom – 160 / 17@137.5 / 4 rounds +100m run
Jay – 140 / 5@120 / 5 rounds + 30m run
Will – 130 / 9@105 / 5 rounds
