Wednesday WOD 30-5-18
May 29th, 2018
Wednesday WOD 30-5-18
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.
Wednesday WOD
1. Conditioning
AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/24)
30 Double Unders
+ Optional Extra’s in Open Gym.
2. Gymnastic Conditioning
AMRAP 1:30:
21/15 Calorie Assault Bike, Max Ring Muscle Ups
Rest 1:00
AMRAP 1:30:
18/12 Calorie Assault Bike, Max Ring Muscle Ups
Rest 1:00
AMRAP 1:30:
15/10 Calorie Assault Bike, Max Ring Muscle Ups
Rest 1:00
AMRAP 3:
Strict Handstand Pushups
Thank You: http://comptrain.co/individuals/home/
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