NEWS


NEWS:
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URGENT: We have moved across the road, find us at 442 Atterbury Road, Pretoria.


Wednesday, 9 October 2013

10/10 Thursday

10/10 THURSDAY
The Great Outdoors!

Warm-up
10 Reps 3 Rounds:
PVC Over Head Squat 3 sec Deep Holds
PVC Shoulder Rotations
PVC Forward Lunge
PVC Deadlift Alignment 
A: Metcon (Time)
Complete for Time in a 32min Cap:

BUY IN:
100 steps
Overhead Walking Plate Lunges (25/15)

(If weight is brought bellow head level perform 10 air squats before proceeding.)

then

5-10-15-20-25-30
Deadlifts (90/50)
PR Push Ups
Deadlift (If time Remains: Find your 1RM Deadlift)