30 Sep 2014

Hump day!!

Another group from Northcote high! Was a great day!

Strength/Skill:
Weighted Ring Dips 5RM (Aim to lift heavier than 18/09/14)

Conditioning:
3 rounds
300m run
9 Thrusters 50/35
5 Bar MU
Compare to: 15th of Oct 2013

Engine Club!:
10 Rounds on the 2 minutes.
Row 250m.
Score = Total rowing time over 10 rounds. Re-set rower each round.

Cobra extras:
Clean Pulls 3,3,3,3,3 (3 sec rest above knee then explode to hips and pull)