Workout of the Day

WOD – “14.11.12”

Reminders

Please remember not to park in front of the “GIFTED PENGUIN” which is the unit next door to ours, please try and make use of the overflow parking spaces located at either end of the car park then it is only a 30 second walk.

If you are unsure of how to adjust the squat racks please ask one of the coaches or one of the more experienced members. Its a simple procedure of unscrewing a bolt, adjusting the rack to the desired height until the pin pops in the hole and then LIGHTLY securing the bolt, there is no reason to hang off the bolt. Please take care when you are adjusting the racks, the squat racks are extremly robust and capable of holding alot of weight; however once the bolt cross threads it becomes unworkable. More bolts have been ordered today and the damaged racks will be fixed ASAP, until then Im sorry for the inconvenience.

Back to business with an descending ladder 🙂

Warm up

Run 800m, Stretch and mobilise

Split Snatch Tekkers

WOD

10-9-8-7-6-5-4-3-2-1 reps for time:

  • Split Snatch @ 35kg/50kg (alternating feet)
  • Over – Box Jumps @ 20″/24″
  • Bar Press ups

Book into a class

We are now using TeamUp for booking into classes

You can get the app from the App Store or Google Play or you can use the Booking Page page to login to TeamUp