NOTE: today’s 5pm class will be outside. Please meet in the car park.
There is a seminar in the gym from 5pm so stay out of the gym.
We will train in the car park.
The Wod will be slightly different.

A. Rx.
Alternating emotm 10mins
10x Front Rack Lunges
10x box jump

V1. Alternating emotm 10mins
10x Front Rack Lunges 35/25kg
10x box jump 20″

V2. Alternating emotm 10mins
10x Front Rack Lunges 30/15kg
10x box jump 20″

B. Rx.
20min amrap
50x double unders
10x Front squat 70/50kg * clean the bar
10x Bar muscle up

V1. 20min amrap
30-50x double unders
10x Front squat 60/40kg *clean the bar
10x hip to bar pull up

V2. 20min amrap
20x double unders (attempts)
10x Front squat 40/25kg *clean the bar
10x Jumping c2b pull up of box