Friday April 12th

Remember the gym is closed tomorrow for the WOD WARS competition. Head to Dunedin to watch your gym friends!

Warm up
3 rounds
100m Run
20 Lunges,
10 Burpees,
10 Barbell Shrugs,
10 Strict Press with and empty bar

Strength- take 5 minutes to build up to your 75 percent then
Bench Press 5×5 75%

15 Min Cap
4 Rds
250m Row
15 Wallballs 20/14
10 Strict HSPU
******THEN Max Medball Clusters 20/14 with the remainder of the 15 minutes.. if you have time left.