thursday 8th may

WOD

MAY BENCHMARK

'redline'
10 x 15m shuttle runs
20 burpees
30 pullups
40 front squats @ empty bar 
500m row

Midline
A1: 3 each TGU
A2: 10 Weigted situp
A3: max effort situp
X 3

** Reminder todays 4:30 is our competitor/ skills session. This is still a WOD session just with a bigger focus on advanced skill development and workout proficiency. This is suited to anyone currently or looking at getting into competitive Crossfit i.e fit wars or. At this time it is
still an open gym time for anyone not attending this WOD.

Competition/
skills WOD
May Benchmark 
+
Muscle-up max effort set
Then
(1-3) reps EMOM x 7