Movement Warm-Up:

 

·  Handstand Push-Ups

·  Thrusters

·  Pull-ups

·  Sumo Deadlift High-Pulls

·  Squat Snatch

·  Kettle-bell Swings

 

 

WOD

 

“Our Aussie Heroes”

 

Honouring Worsley, McCarthy, Wood, Gallagher, McDonald and Lambo

 

40 Minute CAP

 

Worsley:

·    9 Handstand Push-Ups

·    15 Ring Dips

·    21 Thrusters (RX 42½/30 Kg)

·    200 Meter Run

McCarthy:

·    5 Pull-Ups

·    10 Push-ups

·    15 Sit-ups

·    20 Air Squats

·    400 Meter Run

Wood:

·    10 Burpee Box Jumps (RX 24”/20”)

·    10 SDLHP’s (RX 42½/30 Kg)

·    10 Thrusters

 

McCarthy:

 

Gallagher & McDonald:

·    16 Kettle-bell Swings (RX 24/16 Kg)

·    16 Pull-ups

·    16 Front Squats (RX 42½/30 Kg)

 

McCarthy:

 

Lambo:

·  9 Squat Snatches (RX 42½/30 Kg)

·  9 Kettle-bell Swings

·  9 Toes-to-Bar

 

·  McCarthy:

 

Stimulus:

·    Remember the sacrifices that makes this country great.