WOD for Friday April 12th

1 RM Thruster

.....Just kidding but now that you're paying attention a few reminders....

1. We need confirmed numbers for our abseiling adventure ASAP - please sign up by Monday at the latest (list at the box)

2. ADVANCE notice - this Saturday will be a special partner 'BRIDE & GROOM' WOD for Damo and Katie - don't miss out!

Now as for the real WOD for tomorrow;


Three rounds for time of:
30 Wall balls,
30 Sumo deadlift high-pull (35/20)
30 Box jump, 20" box
30 Push press (35/20)
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps

And remember - you can't unbend bent...