• Anyone keen to attend WOD tour’s (http://www.wodtours.com/store/c/25-South-Africa.aspx) – contact Dave regarding special pricing & attendance!
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  • Featured article from games.crossfit.com: http://games.crossfit.com/article/top-10-excuses-not-joining-open
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  • Trigger/Warm-up/Mobilise/Activate
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  • 1) Complete the following 2 exercises in a couplet, resting 90 sec’s between Front Squat and Strict Press efforts:
  • 1a) Front Squat
  • *6-6-6-6-6-6
  • (80% of your 1 RM across all sets)
  • 1b) Press (strict)
  • *6-6-6-6-6-6
  • (80% of your 1 RM across all sets)
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  • then…
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  • 2) AMRAP the following for 3 Rounds (i.e. 12 min):
  • 1 min of Box Jumps (51 cm / 61 cm)
  • 1 min of Toes to Bar
  • 1 min of DU’s
  • 1 min of Push-up’s
  • Score = Total Reps
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • Featured Image – Stats from the 2013 Reebok CrossFit Games (https://twitter.com/CrossFitGames/status/432199495242108929/photo/1)