HIGH INTENSITY: A) Sprints E2MOM x 5 – SPRINT 200 m AQAP {rest remaining time}
DB WOD: 9 Power Clean (2 x 22.5/15)
7 Hang squat clean
5 Shoulder to Overhead
3 rounds then
30 m Farmers carry
20 Db box step over
30 m Db front rack lunge
20 Devil press
For time (16 min timecap)
FNCF AMAZING CHRISTMAS RACE this Sat. Teams meet at the gym @ 12 noon (if you don’t have a team come down anyway and we will find one for you)
Teams will be back at the box by 3 pm and we will have a shared kai from 4 pm. FNCF will provide ham and buns, you bring either salad, snacks or sweets + BYO drinks
Later Sat night we will be meeting at Butter Factory from 730 pm if you’re keen to join us for a boogie!!! DON’T MISS OUT – ALL WELCOME!!!!!
