• Anyone keen to attend WOD tour’s (http://www.wodtours.com/store/c/25-South-Africa.aspx) – contact Dave regarding special pricing & attendance!
  • .

  • Trigger/Warm-up/Mobilise/Activate

  • 1) Complete the following C2B Pull-up’s… (NB your chest must hit the bar below your collar bone)
  • Max reps (strict)
  • Max reps (kipping)
  • 5 RM Strict
  • Use the same load as your 5 RM now with kipping
  • 3 RM strict
  • Use the same load as your 3 RM now with kipping
  • Max reps (strict)
  • Max reps (kipping)
  • * Rest 60 sec’s between each

  • Score = Total Reps (Record the sum of the load/assistance for the 3RM & 5RM)

  • then…

  • 2) Complete the following ladder for 8 min:
  • 3 Power Clean & Split Jerk (alternate leg’s) (70 kg / 49 kg)
  • 3 DU’s
  • 6 Power Clean & Split Jerk (alternate leg’s)
  • 6 DU’s
  • 9 Power Clean & Split Jerk (alternate leg’s)
  • 9 DU’s
  • 12 Power Clean & Split Jerk (alternate leg’s)
  • 12 DU’s
  • etc…

  • Score = Total Rep’s achieved

  • Cool-down/Trigger Ball/Foam Roll/Stretch

  • Featured Image – CrossFit East London tug of war at Fittest in Cape Town 2014