WOD
5 rounds
1min on / 1min rest
30 x kb swings 32/24
then
5 rounds
1min on / 1min rest
28 x wall balls -everyone aims for the 10′ target.
For every round you fail to perform the required reps do a block run at the end of the WOD. This means a maximum of 10 block runs. Scale weight before you scale reps.
This weekend we have a weightlifting seminar with Helen and Jonny of Reebok CrossFit Northern Ireland. The prices can be found on the right hand side, time is running out, this is a great opportunity to learn from some fantastic coaches so book it now.
The Paleo Challenge is under way and there is still one test left to go… Fran. Everyone has posted some great scores this week in the bleep and total.
September 29th is the Four Nations being held at TRAIN Manchester. We have a number of athletes taking part so try and show your support and make it along for the day. More information can be found here