190416

Bring a friend: Any Saturday class, bring a friend to train for free!

Gymnastics skills development: Each Saturday for the rest of April, 9:00am for 45 mins.

Class
Warm-up:
3 Rounds
5 Push-ups
10 Step-ups
20 Calf pumps

Metcon (No Measure)
4 Rounds
10 Shoot throughs
15 Hollow rocks

Running warm-up:
2x 10m
High knee skips
High knee run
-then-
2x 30m bounding

4x 800m Run (Time)
Record your best time, write all four scores in notes.

Rest 3 mins between each set, and complete 1x max reps strict pull-ups during the rest.

Extra Credit

Power Snatch (3)
3RM Power snatch in 15 mins

Metcon (Time)
50 Handstand push-ups

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