- 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) Back Squat
- *6-6-6-6-6
- (80% of your current 1 RM across all sets – if you do not have a 1 RM for Back squat – add 20% to your currnt Front Squat 1RM)
- then…
- 2) AMRAP the following:
- 2 min of Toes to bar
- 2 min of Running 100 m shuttles
- 2 min of Wall Balls
- 2 min of Running 100 m shuttles
- 2 min of KB Swings
- Score = Time
- Cool-down/Trigger Ball/Foam Roll/Stretch
- Featured Image – Neil Maddox winner at 165,6 kg on “The Clean Ladder” at the 2012 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)