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/