• As it Public Holiday today, only class at 9am. Depending of number of people and weather, WOD below might change to a field WOD. So don’t stay away.
  • Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Complete the 5 rounds of the following (keep rest <30 sec between efforts on any given round; Rest 1 min between rounds):
  • Max L-sit hold (Rings / Parallettes – choose appropriate scaling)
  • Max Rope pull-up’s (Substitution Max rope rows)
  • Max Tuck Planche hold (Rings / Parallettes – choose appropriate scaling)
  • Max Front Tuck lever hold (on a bar)
  • * Record the time of each hold and the number of Rope Pull-up Reps
  • Score = sum of hold times & total reps
  • .
  • then…
  • .
  • 2) Complete the following for time:
  • 21 Thrusters (25 kg / 40 kg) 
  • 500 m Run 
  • 15 Thrusters (25 kg / 40 kg)
  • 400 m Run
  • 9 Thrusters (25 kg / 40 kg)
  • 300 m Run
  • .
  • PS – If raining then substitute running with rowing or sdhp’s (10 m row = 1 rep)
  • Score = Time
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • Featured Image – CrossFit is universally scalable – Verena on some great slightly scaled pistols.