WOD - Mon 1st Oct

Sunday, September 30, 2018

Queen’s Birthday Public Holiday Hours 👑

Strength Class 7am
CrossFit Class 8am
Open gym & Barbell Club 7-10am

 

Torian Strength

Back Squat
5, 5, 5, 5, 5
@ 75, 80, 82, 85%, Max

 

A2)

Bent over BB rows

4 X 10

 

B1)

Dip

5 X 10

 

B2)

Reverse Snow Angels

4X10

 

Torian CrossFit

 

“God Save the Queen!”

 

Teams of 4

For time:

100 Toes to bar

*2 Partners hold deadlift bar

100 Partner deadlift 120/80

1600m relay run (4x400m as pairs one for one)

100 Synchro alt DB snatch 20/15

100 Synchro lateral bar burpee

*1 Person holds DB overhead

 

**Unless a team has at least ONE female on the team, they must perform the 1600m relay carrying a 5kg plate to be RX

 

***If a team has even ONE male they must use 120 for deadlift to be RX

 

[35:00 Cap]

 

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