Foam Roll/Trigger/Warm-up/Mobilise/Activate

.

1a) Always Fit League WOM NOV 15.4 (http://alwaysfitleague.com/2015/11/06/wom-november-2015/)

.

Complete as many rounds and reps as possible in 12 minutes of:

12 Box Jump Overs (61cm/51cm)

9 Shoulder to Overhead (50kg/30kg)

6 Sumo Deadlift High-Pull (50kg/30kg)

Tie Break Time – Time of last completed round

.

Score = Total Reps

.

2) Clean Pull 5 x 3 (100% 1RM)

.

Score = Loads

.

Cool-down/Trigger Ball/Foam Roll/Stretch

.

Featured Image – The Winning Super Team “Super Troopers” at the Nutritech East Cape Champs – from left, Dean Shaw, Nicole Seymour, Jaco Van der Vyver, and Odette Calitz.