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Workout of the Day
Friday 4th October

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