8am Kettlebell
a. 4rds:
– 30 seconds heavy swings
– 30 seconds plank
– 30 seconds rest
b. 5 min AMRAP
– 5 strict pull ups or 10 ring rows
– 10 split goblet squats
c. 4rds:
– 40 seconds of band bicep curls
– 40 seconds slow pushups
– 40 seconds rest
d. 5 hill sprints
9am WOD
a. AMRAP in 7 minutes
– 200m row
– 50 double unders
*3-5 minute rest / full recovery
b. AMRAP in 7 minutes
– 7 back squats (135,95)
– 7 push jerks (same)
c. Sit-up tabata
10am Olympic Lifting
8am
Mike G
Rochelle
Tiffany
Tara
Veena
Jamie
Pete
9am
Michelle
Sy
Jay Z
Eve
Kat
Garry
Carlo
Rochelle
Sean
Rohaan
10am
Garry
Kat
Sue