Friday 17th January 2020

SKILLS: 4 min EMOM: 40 sec HSPU skills/progressions

then 10 mins to Warm up Deadlift x 3 reps to wod weight

BENCHMARK WORKOUT – “DIANE”
Deadlift (100/70)
Handstand Push-up/DB Push Press (22.5/15)
21-15-9 reps
For time (10 min time cap) compare to 11/12/19

CORE FINISHER: TABATA – 8 rds 20:10
Russian Twist
Slow Tuck-Ups
*Alternate movements for 8 rounds total (4 mins)

HAPPY BIRTHDAY NOAH!!!

SAT 1st FEB 9am – 1pm INHOUSE PAIRS COMP – 3 WODS, suitable for everyone. Sign up even if you don’t have a partner!
NO REGULAR CLASSES (so you might as well!!!)

MON 3rd FEB – SUN 2nd MARCH (4 weeks) #800gm Challenge – Register at fncffebfruitvegchallenge2020.wodifyrise.com