20 reps @20kg (bar only)
Strict Press and Power Clean
5, 3, Max Reps @ 75%, 85% & 95%
Every minute on the minute
complete 1 Squat Clean (70/50kg)
Increasing by 1 rep each minute until reps cannot be completed in the minute
9 min AMRAP
6x Dumbbell Snatch (30/20kg)
9x Wall Balls (10/6kg)
This Saturday is the REX IN HOUSE COMP. If you can, come down and participate or just watch your fellow athletes.
WODS start at 0900hrs and will go through to around lunch. Everyone is welcome to do all WODS or only 1 or 2. Obviously to be eligible for TOP DAWG status you need to do all.
The WODS will be short in duration and it is more about coming together and having some fun rather than getting smashed.
Prizes for top 3. WODS will be scaled as required dependant on ability and level and it is one in all in deal.
There will be a BBQ lunch after and all we ask that you bring is a salad.
Remember the theme is 80's, so dress in your best 80's gear. Robbo has a wardrobe full of 80's gear, which he still busts out every Friday night, so if you need some gear check with the big fella.