WOD Dec1 and Olympic Class on Sunday

Ok first i could not get JON the Olympic coach down here on Sunday but he did block out an hour and half for us out in malvern @ CF Inspire. So anyone who can make the trip it it will be weel worth it to have him look at and tweek your form in person. It will be $30 a person and we can car pool from the gym if we like. It will be @ 11:30 am.

Please let me know asap if you are in as we need atleast 3 people.

Wod #1 (strength)

a)10x1 box squat cleans at 75% of your regular 1rm (rest 1 min) in between sets

b) 5x5 weighted pull ups go as heavy as possible without failure

c) 4 sets of 10 unbroken toes 2 bar  sit ups with 1 mintue between sets

Wod #2 For Time

12-10-8-6-4-2

Chest 2 bar pull ups
double kb push press 53/35
sled push down and back w/ 180/100

Wod #3  on the minute for 10 minutes Muscle ups (choose a number and hit them all!) 1-2-3-4-5

if dont have MU work them with a band on the far set of rings