Workout of the Day

GYM CLOSED THIS FRIDAY - EASTER FRIDAY
GYM OPEN SATURDAY - 8AM
OPEN GYM MONDAY (17 Apr) - 8-10am

Max reps pull-ups
90 secs work
90 secs rest
60 secs work
60 secs rest
30 secs work

AMRAP 12 mins:
10 Deadlifts, 80/60kg
15 Sit-ups
20 Double Unders

Extra Training

(Aerobic Capacity)
Part 1: 5min at easy pace, 60sec rest, 2.5min at easy pace, 40sec rest, 2.5min at easy pace, 40sec rest, 1min at easy pace, 20sec rest, 1min at easy pace, 20sec rest, 1min at easy pace, 20sec rest, 1min at easy pace. 20sec rest, 1min at easy pace, Rest 3min

Part 2: 400m at 1-mile PR pace, 45sec rest, 400m at 1-mile PR pace, 45sec rest, 200m at 1-mile PR pace, 200m easy recovery jog, 200m at 1-mile PR pace, 200m easy recovery jog, 200m at 1-mile PR pace, 200m easy recovery jog, 200m at 1-mile PR pace, 200m easy recovery jog, DONE!!
 

Log results on Beyond the Whiteboard 
OR
Log your Results via your WODIFY account

15385502_10154811228856018_7077883270699046670_o.jpg