WMG
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Trigger/Warm-up/Mobilise/Activate
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1) Front Squat 2-2-2-2-2-2 (85% of 1 RM) *Last completed 1 April (if you missed 1 April, start on 80% 1RM)
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Complete Every 2nd min (12 min)
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Score = Load
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then…
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2) Complete the following for time:
30 Thrusters (45 kg / 30 kg)
30 Cal Row
30 Push-ups
*Time Cap 5 min and compulsory 5 min Rest
30 Push-ups
30 Cal Row
30 Thrusters (45 kg / 30 kg)
* Time Cap 5 min
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Score = Total Time (excluding the 5 min rest)
Or
If hit Time Cap, Score = Time plus 1 sec/rep missed (excluding the 5 min rest)
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3) Front Lever Hold Lowers (Slow lower from easy to max resistance) 3 reps x 3 sets
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Score = For Quality
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Featured Image – Loadshedding problems…nothing some car lights wont sort, next week WOD by candlelight.
