Coaches and Athletes remember we have a new warm up starting this week to be RUN AS A GROUP with your COACH LEADING YOU.
If you get here early work on your mobility etc. but DO NOT do the warm up or you will do it again. :-)
Skill:
Muscle ups this week - bar or rings
Strength:
Deload week - getting ready for our 1 rep max week next week - getting stronger!
5-5-5
40/50/60% - all week on power lifts
Bench press
Stabilizer:
zero today we have an "animal" of a workout
Metcon:
"Badger" - Hero WOD
3x
30 squat cleans 42.5/30kg
30 pull ups
800m run
Log on your card!
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