Thursday 30th may 2013

CARDIO
2 x 800m Runs
Record time for each effort

STRENGTH
EMOM for 8 mins complete;
2 x Back Squat @ 80%
Snatch 1 x 5 @ 60%
Clean & Power Jerk 1 x 5 @ 60%

WOD
AMRAP 13 mins of;
9 x Pull Ups
7 x DB Thrusters (20/15kg)
5 x Box Jumps (30/24inches)

New programming starts for majority of you next week, with two weeks of testing. Give everyone the opportunity to find 1RM's for all their lifts.

Once this is completed, we will be running the testing for the competitors programme. All are welcome to attempt it, but ultimately numbers for this initial programme are limited, so if you don't get through on this occasion, we will be holding further trials in the future.

The new programme will benefit all and also give you something to strive for.

Exciting times ahead people.