Performance

Front Squat 5 x 5 – 65-75-80-80-80%

3 RFT

30 Push Press 30/20kg

20 Squats

10 Ring Dips

Every minute from 1:00 do 10 Double Unders

Fitness

Front Squat 5 x 5 – Build to a heavy set of five.

3 RFT

30 Push Press 20/15kg

20 Squats

10 Dips – dip station Rx

Every minute from 1:00 do 20 Singles

THROWBACK THURSDAY

A respirator will not be rquired for the skills session!

Sectionals 2010

 SCHEDULE CHANGE

WELLINGTON ANNIVERSARY – MONDAY JAN 19TH:

NO MORNING CLASSES
NO LUNCH TIME CLASSES
EVENING CLASSES ONLY: 5pm and 6pm