• W
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  • Trigger/Warm-up/Mobilise/Activate
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  • 1) Turkish Get-up’s (use DB’s or KB’s or BB’s)
  • 1-1-1-1-1 (each side)
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  • Score = Load
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  • then…
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  • 2) Complete the following for time:
  • 5 TGU Left arm (50% of 1RM from above)
  • 10 Front Squats (50 kg / 90 kg OR 55% of your 1RM)
  • 5 TGU Right arm (50% of 1RM from above)
  • 5 Cleans (50 kg / 90 kg OR 55% of your 1RM)
  • 5 TGU Left arm (50% of 1RM from above)
  • 10 Front Squats (50 kg / 90 kg OR 55% of your 1RM)
  • 5 TGU Right arm (50% of 1RM from above)
  • .
  • Time Cap = 18 min
  • .
  • Score = Time
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
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  • Featured Image – Reminder that tonight is Beer WOD social at 5:30pm to raise money for UWS team. All you need to do is bring your workout clothes, some money and mates .