Workout of the Day

Sarah is seeking volunteers for the upcoming CF Kids Comp. Contact here at the gym, or on 0425403222. The comp is on Saturday 13 May, 9-12pm.

Front Squat
7x3
Hit lots of good volume and end on a heavy 3 for today

Tabata Mash-up
(16 total intervals of 20 secs on, 10 secs off)
Alternating Arms DB Power Snatch, 22.5kg/15kg
OH Plate Lunge, 20/15kg
Score is total reps

Extra Training
Tabata Airbike for 20 mins
 (20 secs on, 10 secs off for 20 mins)
Try to hold consistent RPMs when working, do not keep pedaling during rest. Men aim to hold over 70 RPM, women over 60 RPM. Score is total cals.
Score to beat = Lily 200 cals

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