Shirlz hanging out with Joelene Neville during Saturdays throw down.
WOD courtesy of CrossFit Geebung
Strength: 10mins Hang power Snatch Tech
WOD: 4 rounds E3MO3M
8 Hang Power Snatch 35/50
10 Over The Bar Burpee
12 Front Squat 35/50
Strength: Strict shoulder press- from your back racked position. Warm up to a 5x2rep working sets.
WOD: 20min AMRAP
6 strict HSPU or 3 wall climbs
8 ring dips
12 kb swings 24/16kg
200m run ( ONLY if raining 30 double unders)
Congrats to Alvis taking out the BLC and the other winners Frenchy,Kohi, Aimee and everyone that took part, was an awesome night.
WOLFPACK all day!!!
Strength: Find your 1 rep max deadlift
WOD: “2013” ( courtesy of the wellington cup).
30 toes to bar
30 squat cleans 60/40kg
30 bar facing burpees
30 shoulder to overhead 60/40kg