Remember Beers @ Bobs Box tonight, 39 Beaconhurst Drive, Beacon Bay. Bring meat, beers and if you insist a salad, bottom button on intercom, house down the back and never mind the horse dog he doesn’t bite unless you try ride him like a pony.

M

.

Trigger/Warm-up/Mobilise/Activate

.

WOD

.

1) Take 15 min to find your max load on the following complex:

6 Deadlifts – 4 Power Cleans – 2 Power Snatches

.

Score = Load

.

2b) Complete 2 Rounds of the following for max reps:

Ring Dips – Max Reps Strict

Rest 1 min

Ring Dips – Max Reps Kipping

Rest 1 min

Push-up’s – Max Reps

Rest 1 min

Push-up’s – Max Reps

* Push-up’s are not hand release but ensure your chest touches and that you do not snake at the hips/lower back!

.

Score = reps for each set and total reps

.

2b) Tabata DU’s

.

Score = lowest set of reps

.

Cool-down/Trigger Ball/Foam Roll/Stretch