For time:
27-21-15-9 reps of:
Front Squats 60/40kg (taken from ground)
Burpees
Photo: Lloyd making Sandbag holds look easy. Thank you Andy @photomonkey for the photo.
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WOD: Monday
Congratulations to all of our competitors at the Fittest 3 on Saturday and thank you for the online support and messages from our Coastal crew. A special mention and thank you to Andy Holt for spending his Saturday behind the camera to capture our great and not so great moments. A. EMOM x 10 minutes:Gymnastic pull ** Your choice of movement and repetitions.B. Five rounds on a 3 minute cycle:Row 400m or Run 360m **Aim to hold a solid but consistent pace on all rounds. Eg. Not more than a 10 second spread across rounds. Photo: Josh & Luke. High fives all around for the awesome efforts on the weekend. Thank you to Grant Williams for capturing this moment.