Friday 29th august

BRAWNER'S, Remember this saturday we have just the one WOD on at 830am. It's the Charity WOD raising money for John Bishop and his Cerebral Palsy journey!!

Here's the details:

-$10 Donation for participation (feel free to donate more if you would like)
-Dress up in SUPER HERO theme
-Bring your friends and family along, the WOD will be in a team format & scalable for all fitness levels
- We are also running a raffle raising further funds, tickets $2 or 3 for $5.. Prizes kin...dly donated from The WOD Life, the Highway, Royal Copenhagen Brighton and Froth & Fodder.
-We will be having a MAX cals comp on the Airdyne Bike. $5 entry with prizes for both Female and Male categories.
-Post WOD BBQ

Going to be a cracker of a day!!

Get around this great cause team!
WOD

Strength:
Deadlift
1 x 5 @ 70, 1 x 3 @ 80,
1 x 1 @ 90, 97, 102%...

Hang power snatch
- 8 minutes to establish a heavy 3

Conditioning:
AMRAP in 8
10 KB swings @ 32/20
20 abmat sit-ups
30 plyo lunge