Saturday 18th April 2015

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

Samson Stretch

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