Wednesday 1st july

WOD


++benchmark++
Max distance in 3 minutes
Sled push @ 60/40kg

Part B:
3 rounds for quality
3 TGU (each)
10 KTE
30 seconds hollow hold
1 minute plank hold

Part C:
Bar Muscle-ups (2-4 emom x 10)
* scale to
odds - 3-5 ctb pullup
evens - 3-5 ring dips

Massive efforts thus far this week legends

Bit in the pipeline for the rest of the week! 
Today we'll hit up our new benchmark for the month. Changing pace from the long grind to short sharp and shiny with a throwback to the old school and our first ever benchmark test! 
Obviously a short workout as is the intent with this benchmark; we have 2 other pieces programmed today which can be completed in any order before or after the benchmark. Use both as skill and technique focus and leave it all on the line with the sleds.!

The 31 day 'July Kickstart' challenge starts tomorrow. Jump on board!...
https://m.facebook.com/groups/889397771131679?ref=bookmark&_ft_=top_level_post_id.944376215603743

Our ‘June chipper’ retest will be on Friday! Make sure you get stuck into the new MWOD at 6:30pm Thursday to loosen off and prior and get the most out your efforts!

Punch July in the face.