Front Squat 1 x 5

Then Over Head Squat 1 x15

and finish with 6 rounds of:

15 Situps

10 DB or KB Snatch (5 ea arm) DB 20/15kg or KB 24/16kg

10 DB or KB Shoulder to Overhead (5 ea arm) DB 20/15kg or KB 24/16

New Oly Comp plates for Bad As II on Saturday

Bad As II on Saturday. Ladies if you are competing make sure you know your starting weights. Guys come along to support all the girls lifting heavy shit. There will be a workout following the lifts if you want to throwdown.

Registration starts at 8am, lifting starts at 9am. 

After we are done, we are headed to Ann and Dans for pre dinner nibbles before hitting Speights Ale House in Petone for dinner. Get your names on the sign up sheet at the gym to reserve yourselves a seat.