WOD – Saturday 16 April 2016

7AM – NORMAL SESSION
8AM – Katie is training. Please join in if experienced.

4PM – NORMAL SESSION
5PM – Kath is training. Please join in if experienced.

THERE WILL BE A SPECIAL 4PM/5PM SESSION TOMORROW (SUNDAY).

“BEAR COMPLEX”
5 sets:

7 rounds:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

* Yes, you do the WHOLE complex 7 times before putting the bar down.
* Yes, THEN you do THAT for 5 sets.
* Rest as required between the 5 sets.
* Change weight if required.
* Count your warmup set as your first set.
* Men start with 35kg then adjust as required.
* Women start with 20-25kg then adjust as required.