Buy In
400m run or 500m row
10 squats
10 pullups
10 burpees
x2
Skill
Backsquat
5-5-5-max reps
Max reps = 90% of 5 rep max
Workout of the Day
AMRAP in 10 min of
7 pushups
7 pullups
Scores – Lift / WOD
David – 50/6 @ 42.5 (shoulder press) / 6 rounds + 4 pullups
Rob – 120pb / 8 @ 105 / 7 rounds + 4 pullups
Matt – 112.5pb / 6 @100 / 9 rounds
Jonathan – 60pb / 6@55 / 10 rounds
Rowan – 92.5pb / 15@82.5 / 9 rounds + 2 pressups
Dave – 100kg pb / 14@90kg / 7 + 1pullups
Lee – 75 / 15@65 / 10 + 1 pullup
Rich – 92.5pb / 13@82.5 / 9 rounds
David – Skin the cat practice
Nav – 92.5 / 12@82.5 / 11 + 2pullups
Leigh – 8 @75 / 10 + 6 pressups
Stu – 30@52.5 / 7 rounds
Jay – 110pb / 13 @ 95/ 15 rounds + 2pullups
