Friday WOD 1-6-18

May 31st, 2018

Friday WOD 1-6-18

Attention – Saturday WOD 2-6-18

There is “NO WOD” on Regionals Saturday.

Pacific Regionals – HomeBush Bay, Sydney.

You can watch it on www.games.crossfit.com

HomeFront Regionals Bus

Please join the HomeFront CrossFit Community if you have already put your name on the whiteboard and ask to be a member of the “2018 Regionals Bus” Closed Group. https://www.facebook.com/groups/1939408586390039/

The list is on the back of the mobile whiteboard and is for a max of 20 people and the bus is driven by Geoff Naughton. $20 each – return

You need to have a Regionals Ticket from Ticketek: http://premier.ticketek.com.au/shows/show.aspx?sh=CROSSFITPX

Leaves the Box at 6am Sharp! Do not be late!

Leaves HomeBush Bay Sydney after the last event finishes. (Not beforehand!)

If you would like a beverage on the way home then please take it with you in the morning.

Friday WOD

1. Hang Power Clean
Heavy Set of 2

2. “DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

+ Optional Extra’s in Open Gym.

3. Midline
AMRAP 7:
15/12 Calorie Row
15 GHD Sit-Ups

Thank You: http://comptrain.co/individuals/home/