Following on from the tryout workout on Friday, this week we are going to hit the workouts from the Wellington Cup. Some of you have done these, some of you watched these being done. Now you all get the chance to experience them in your own gym.

But first:

Push Press 3 x 5, work up to a heavy triple, focus on an aggressive hip opening and smooth push, NO press outs!

Then Wellington Cup WOD 1.1

10 min AMRAP

30 Double Under
20 KB Swing 24/16 kg
10 Box Jumps 24/20″