A) 3 – 4 Sets:
Deficit Backward KB/DB Lunge x 16 steps (alt) (stand on a 20kg plate)
Bent Reverse Fly x 8 – 10 @3010
B) 5 Rounds for total reps:
30s DB Snatch (22.5/15kg)
A) Bar Muscle Up
Ninja: 4 x 8 reps
Excellent: 5 x 6 reps
Very Good: 6 x 4 reps
Good: 8 x 2 reps
Rest 1 min between reps
Scale to C2B + Ring Dip with same rep schemes
B) As Fitness
Here you will find a history of our workouts with results from our members.
To see a history of our WODs prior to August 2015 dating back to 2010 please click the button below.