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Monday WOD 28-5-18

May 27th, 2018

Monday WOD 28-5-18

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.

 Monday WOD

3. Conditioning

For Time:
5 Rounds of “Cindy” (1rd Cindy: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
30 Overhead Squats (135/95)
1,000 Meter Row

+ Optional Extra’s in Open Gym.

1. Snatch
With a Running Clock…
On the Minute x 7: 1 Overhead Squat
On the Minute x 7: 2 Snatch Balances

Rest 3:00

On the Minute x 7
2 Hang Squat Snatches
Build to a Heavy Set of 2 for the Day

2. Back Squat
8 Sets of 4 Repetitions
Sets 1-4: 78%
Sets 5-8: 82%

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

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