• 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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  • Trigger/Warm-up/Mobilise/Activate
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  • 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.)