HQ WOD 180307 - Friday 16 March 2018

There's always time for a handstand competition!


5 rounds for time of:

400 meter run / 500 meter row 
15 thrusters (43/30)*

Scaling Options:
* Lighter load

Deadlift (5 X 3) @ 80%
Rest 2 mins between sets.

For those doing the OPEN WOD tonight, consider using the morning session to roll out and focus on some mobility work rather than doing the Friday workout. For those who still want to perform the morning WOD, 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.