WOD - Wed 15th August

Ekka Public Holiday Hours:
7am - 8am: Torian Strength class
8am - 9am: Torian CrossFit WOD (Babysitting available)
7am - 10am: Barbell Club & Open Gym
Torian CrossFit
Partner "Hotshots 19"
6 rounds for time:
30 Squats
19 Power cleans 62.5/42.5kg
7 Strict pull-ups
Run 400m
Both athletes will complete the run together. Air squats will be performed synchro, all other movements will be shared between team mates.
[35:00 cap]
Torian Strength
A1)
Deadlift
5-5-5-5-5-6-6 @
65-70-70-70-70-60-60%
*Pause at the knee 2secs on the way up
A2)
Band Pull-Apart
5x20
*Palms up only
B1)
Hyperextension
4x15
B2)
DB Reverse Lunge
4 x 10
*Front foot elevated. 10 each leg.