Saturday 18th April 2015
A lot happening in the box today. The end of event challenge (final event) happens today, and we need you to meet us at the box at 10:25 am. Wear old shoes that you don’t mind getting muddy/wet (not your new Nanos), and clothing that is comfy to WOD in…nothing too bright. We will be out at this event from 10:30 am till 1:00 pm, so eat a hearty breakfast. No kids at this event.
Later that night we are catching up at the box for a celebration dinner. We have a spit on the go, so please just bring a side plate and BYO drinks. This meal is very family friendly and we encourage you to bring the whanau.
Yeap – although all this awesomeness is going on this Saturday, we are still working out at 8:00 am. Here’s the WOD:
Warm Up – Med Ball Cleans
In Pairs – 15 Min AMRAP:
200 m Run (together)
10 MedBall Cleans
10 Ring Rows
2 Lengths Overhead Walking Lunges 20/10 (1 length each)
Apart from the run, MedBall cleans, Ring Rows and OH Squats are done one partner at a time, with the other partner resting.
Post WOD Mobility
Glute Smash w/lacrosse ball