For time :
Run to Kawana Way overpass.
100 Step-ups (on concrete step under overpass)
Run Back to Gym
100m Bear Crawl
*Click on the post to see an enlarged picture of the route and distance of the run.
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WOD: Saturday
*Please note that there will be an additional training slot this Sunday between 3:00-4:30pm. This will be open gym format but a workout will also be programmed for those who would like guidance. 3 x 5 minute rounds: 0-2 min: Run 400m then max reps Double-unders 2-3 min: DB Push Press 15/10kg 3-4 min: Pull-ups 4-5 min: DB Hang Squat Clean 15/10kg *Rest 5 minutes between rounds. *Check out Dan Bailey doing this workout in the attached video!