Missed the weekend posts the last two days sorry guys! Coach Bacon and Coach Sarah were attending their Oly lifting level 1 course in CF SA1 on saturday and sunday! Fingers crossed! Today included some KB Swings, a barbell complex and topped it off with a gentle 1KM run - those who did go gentle in the kind words of Adam Tilley..... need to man the f*ck up! Well done to everyone today who threwdown at the box and getting their head round the complexity of the workout!
1RM TEST:
Deadlift
Strict Press
WOD - 1st Min 2nd Min Alternate
2 Front Squat
2 Hang Power Clean
1 Push Jerk
20 KBS 24/16
- THEN -
1KM Run
3,2,1...... GO!
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