Fitness
WOD 1
Front Squats
15 mins building to a heavy 5 reps
WOD 2
AMRAP20
250m Row
10 Shoulder to Overhead @30/20KG
20 Gymnastic Crunches
Performance
WOD 1
Front Squats
1 x 5 @65%
1 x 5 @75%
1 x AMAP @85%
*base off 90% 1RM
WOD 2
AMRAP20
250m Row
10 Shoulder to Overhead @42.5/30KG
20 Gymnastic Crunches