Fri – 16/5/14

***ATTENTION ALL CUSTOMERS*** Testicles…. that is all….

Nah thats not all, there is some actual news!!! As of tomorrow we will be trialling a 12pm session on Fridays so please come and get amongst the midday fun if you can! Happy Thursday night all, sleep well, eat better and live the shit out of life!!!

1) Skill Work: Muscle-­up ­

  • Spend 15­ minutes working on muscle­-up skill work
  • If you have muscle­-ups then conduct EMOM 8mins: 1-­5 muscle-ups page3image15216 page3image15376

2a) 12mins of continual, crisp, perfect movement, NOT AN AMRAP!!!

  • 5 Power cleans (65% of 1RM clean)
  • 7 HRPU
  • 9 Bar facing burpees


2b) 12mins of:

  • 5 deadlifts (42.5/30)
  • 7 elevated push ups
  • 9 burpee lateral bar hops