Friday 3rd July 2015

Friday 3rd July 2015

Kia Ora Team,

Tonight is the final Onramp session of the July intake.  These guys are awesome fun and I’m really looking forward to you guys sharing a barbell with them. As its the final session, we’ll be testing the Benchmark WOD, and regular programming will reflect this. Tonight there is an RX plus option for those with a sub 4:30 min Benchmark time.  

Strength – KB and Barbell Turkish Get Ups


Benchmark WOD

RX – For Time:

500 m Run

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

RX+ For Time: 

500 m Run

40 Goblet Squats 24/16

30 Toes 2 Bar

20 Plyo Push Ups

10 Chest to Bar Pull Ups

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