Protected: WOD/Blog

1. Strength
10 RM TnG Squat Clean

2. Conditioning
Teams of 3:
With a 25 min clock…
3K Row Buy-In, split up as desired
In the remaining time complete AMRAP of:
50 Hang Power Snatch (75/55)
50 Thrusters (75/55)
50 Sumo DL High Pulls (75/55)
1 athlete works at a time, split up reps as desired.



Awesome work from all of our athletes and supporters at yesterdays competition in Kerikeri.

Warm up drill: 8 Rounds of TABATA on each movement.

Bear Crawl, Crab Crawl, Lizard Crawl, Duck Walk.

Finisher: 4min hold in the bottom of an air squat. Penalty for breaking your squat is 5burpees😊.


400m Run

21 Thrusters 15/20

21 Pull up

200m Run

15 Thrusters 20/30

15 Pull up

400m Run

9 Thrusters 25/40

9 Pull up

200m Run

For time.

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