HSPU, Coach Tom continues with everything HSPU
MOBILITY
Top to bottom mobility work involving Bands, Foam Rollers, LAX Balls and Passive holds.
5 ROUNDS
5 X 4 min windows
12 Pull Ups
16 Deadlifts
14/10 Cal Bike
Post slowest round in comments.
HERO WOD FRIDAY 30/11/18
Remember guys that Friday is the last Hero WOD of 2018 WODVEMBER. This year we end on MURPH and as such only have 8 spots per class, at the time of posting we have 3 places left for the lunchtime class and 1 place left for the evening class, so if your are interested in doing the WOD please put your name down ASAP to avoid disappointment.
AMRAP 15
AMRAP 15 minutes
60 Double Unders
30/21 Cal Row
15 Overhead Squats 42.5/35kg
Post rounds and extras in comments.
NO CLASS
Due to the PARA 10, there will be no class on Sunday morning, enjoy the day off and come in tomorrow refreshed and raring to go.
STRENGTH
Push Press
5-5-5-5-5
Double KB BOR
8-8-8-8-8
Post heaviest 5 in comments.