WOD: Thursday 27/12/2018

Welcome BACK!!!

We hope you all had a great couple of days celebrating the festive season with family & friends!!

Back Squat:
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 4 reps @ 90+%
Rest 2 min between sets.

then:

Five rounds for time of:
24 Kettlebell Swings (24kg/32kg)
12 Box Jumps (20″/24″)
12 Toes to Bar

Post weights and times to comments.

Happy Birthday to this good looking rooster!! Hope you have a great day and get that all important surf in!!