HQ WOD 180227

New PB for Dom in 18.2...102.5kgs!

CONDITIONING

For time:

Row 2,000 meters
100 wall-ball shots (9/6)*
20 muscle-ups (bar or rings)**

Scaling options: 
* Pick lighter load 
** 25 Chest-to-bar pull ups / ring rows to muscle up progression / Pull ups / Assisted pull ups

STRENGTH

EMOM 8 mins:
Barbell bent over row x 6 @ 65 – 75%

For OPEN competitors, take it easy today. Scale down the weight and don’t push too hard.


Box Bulletin Board:

1) Skills Session with Chris - this is a weekly session at 12:30pm every Saturday (replaces the previous Thursday sessions). Bookings essential so please write your name on the chalk board at the box entrance along with the skill you want to work on so Chris can prepare for the session

2) OPEN Gym on Fridays 6-7pm and Saturdays 12:30-2:30pm.