A. Back Squat
3 x 5 @ 80%
*max reps in set 3.
B. Shoulder Press
3 x 5 @ 80%
*max reps in set 3.
C. Ascend as far as possible in 7 min.
1 Pull-up
1 Push-up
*add a rep to each exercise on each new round.
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WOD: Tuesday
Timetable: 7:30-8:30am & 3:30-4:30pmOpen gym 7:30-8:30am & 3:30-5:00pm. Five x 3 minute rounds:30 Air Squats15 BurpeesMax repetition Power Cleans 60/40kg Rest 3 minutes. Home workout:Five x 3 minute rounds:30 Air Squats15 BurpeesMax repetitions shuttle runs x 10m Photo: Recipients of our annual awards- Andy & Gretchel.COMMUNITY AWARD- AndyThis award is for the person who displays a selfless support of other members during the year. Thank you so much for all you do for our community, especially during the Masters League – it doesn’t go unnoticed.ATHLETIC ACHIEVEMENT- GretchelThis award goes to the individual who has demonstrated outstanding improvement though out the year. This person works on weaknesses, embraces coaching, and tries their best day in/day out. What an amazing year. It feels like everyday Gretchel is hitting a personal best. This past 12 months has been nothing short of astounding. We look forward to seeing your achievements in the coming year.