Wednesday, 12/08/15

Wednesday, 12/08/15

Ekka Show Holiday
7am sharp – Coached Class. The posted workout is very high volume. Consider the scaling options below and come to the gym with a plan.
7am to 9am – Open Gym for people not doing “Gaza”.  (Gym closed all other times)
If you want to hit the WOD turn up at 7am and join in the class.

WOD

“Gaza”
5 rounds for time:
35 Kettlebell Swings (24/16kg)
30 Pushups
25 Pull-Ups
20 Box Jumps (30/24″)
1600m Run
Scale appropriately.
E.g.
#1 – Partner WOD. Share the reps as required. Partners run 400m loops relay style to complete 1600m each round.
#2 – 3 rounds for time
#3 – 2 rounds for time
#4 – AMRAP in 30 minutes
Trev air squat

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