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Workout of the Day
Friday 13th September

Fitness

WOD 1

Back Squat

15 Minutes to Build to Heavy 5 reps

WOD 2

Complete the following

50 SA OH Walking Lunges

25 Ring Rows

50 DB Step Ups

25 Ring Rows

*DB Weight & Box Height: 15/10KG & 24”/20”

Performance

WOD 1

Back Squat

1 x 5 @ 65%

1 x 5 @ 75%

1 x AMAP @ 85%

*percentages based on 90% 1RM

WOD 2

Complete the following

50 SA OH Walking Lunges

25 C2B Pull Ups

50 DB Step Ups

25 C2B Pull Ups

*DB Weight & Box Height: 22.5/15KG & 24”/20”