Thursday 6 February 2014 – WAITANGI DAY

Strength/Skill mini workshop on HSPU’s (or max deficit if proficient) mini workshop on pistols (or weighted if proficient) then max unbroken press ups WOD ‘Mary’ 20min AMRAP 5 HSPUs 10

Strength/Skills In pairs or threes, 20mins to reach 1rm Deadlift WOD 12 min AMRAP (reps) 2.4.6.8.10.12… Air Squats Sit ups KB Swings 24/16 increase by 2 reps each round for the

Strength 5 x 5 Front Squat – work to heaviest set of 5 WOD ‘Kettlebell Hell’ – last done 5 March 2014 12min AMRAP 8 x SDLHP 24/16 6 KB