Performance: Strength: 5 x 3 reps Back Squat building – 3 sec pause in first rep (15 mins)
WOD: 13 Back Squats (70/50)
350/300 Row
3 rounds for time (12 min time cap)
Fitness: 8 mins to build to 80-85% of last weeks 5RM
then E90s for 5 rounds complete 5 reps at that weight
WOD: 20 Goblet Squats (24/16)
1k/0.8 bike
20 KB Swings
4 rounds for time (12 min time cap)
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