3 March 2016 3 March 2016
Thursday 3 March 2016 '3 March 2016'

12189124_10206296891886685_2499895915276582841_n*Schedule*
0530- closed
0900- open gym
1630- open gym
1730- yoga
1830- open gym
2000-  Viewing release of 16.2, Then Coach Steve will do the WOD

WOD (to be conducted on your own during open gym)

1. Warm-up
4 Rounds
15 Assault Bike calories
30 Second L-sit hanging from pull-up bar
5 Strict HSPU from ‘Nose and Toes’ position

2. OLY
EMOM 10 minutes
1 Squat snatch @80%
Stay at 80% for all rounds

3. Met-Con
AMRAP 15 minutes
‘Jackie’
Row 1k
50 Empty bar thrusters
30 Pull-ups

4. Recovery
25 Minute bike at conversational pace – Put on headphones with RELAXING music and focus on what it’s going to take to overcome anything that is thrown at you during 16.2. Keep to yourself for the 25 mins.

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