Monday 27.4.15

Saturday Aussie Hero WODSaturday’s 8:30am crew throwing down the Hero WOD – McDonald & Galagher

A. 18 minutes to work up to a max in the following complex:

  • 1 Power Snatch, 1 Snatch Balance and 1 Overhead Squat

B. Time cap of 20 minutes for

  • 5×5 Back Squat @ 65% of your 1RM (maintain loads across all sets)

C. 8 minute AMRAP:

RX:

  • 5 Strict Pull Ups (male), 3 Strict Pull Ups (female)
  • 10 T2B
  • 15 Squats

FF:

  • 5 Ring Rows
  • 10 T2B / Knee Raises
  • 15 Squats

Please post your scores and comments to the website