Thursday WOD

Anouncement

8  DAYS TO LETS LIFT EVENT CUT OFF DATE

Just a big thank you to JC Janse van Rensburg and Ross Geldenhuys from the Golden Lions for supporting our Box.

Good luck with the 2012 season.

WOW update

In first place Estevan Strauss and in second Burger Odendal.The following athletes are still fighting it out for 3rd place Wesley Fuhri,Stoney,Alpheus,Brandon,Ryan,Kobus,Brigitte and Gawie.

The WOD

Warm up

1/2 Tabata(20sec exercise 10 sec rest times 4 sets per exercise)

Air sqaut

Reverse Burpee

T-push ups

For weight

Thrusters 1-1-1-1-1-1-1-1

Skills

False grip pullups

Ring dips

Pistol sqauts

 

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