Performance: 10 min practice RING MU’s
WOD: “UPPERCUT” On a 12 min running clock:
Complete buy in of: 15 Ring/Bar Muscle-Ups
Then in the remaining time…
7 Power Cleans (60/40)
7 Lateral Burpees Over Bar
2 rounds
5 Power Cleans (75/50)
7 Lateral Burpees Over Bar
2 rounds
in remaining time
3 Power Cleans (85/55)
7 Lateral Burpees Over Bar
AMRAP
Fitness: 10 min practicing kip swings, pullups and chest to bars
WOD:
7 Chest to Bar Pullups
7 Power Clean (50/35)
7 Bar Facing Burpees
100m Run
12 min AMRAP
LAST WEEK OF JAN & THERE’S HEAPS GOING ON.
- InHouse Pairs this Sat 1st Feb (No normal classes so find a mate and get signed up. BEFORE FRI)
- #800g Challenge Kicks off Mon 3rd Feb – You must REGISTER BY Fri 31st GO TO fncffebfruitvegechallenge2020.wodifyrise.com
- New FNCF Gears Order Follow link below https://forms.gle/NyK1f891xo9un7C89
- WAITANGI DAY – Thurs 6th Feb 9:15 ONLY
