We have a full house tomorrow and a great partner workout planned.

For time:
Run 560m
50 Ball Slams
Run 560m
75 Russian Kettlebell Swings 24/16kg
Run 560m
2 minute plank hold
Run 560m
50 Toes to Kettlebell

* One partner starts on the run/other on the movement then swap over. Both partners need to complete their activity prior to starting the next activity.

Photo: Mel & Fran – our Goddesses. You must feel the love when your Team Captain works so hard to get you on board. Love your work Kim.

A. 7-10 sets:
Push Press + Push Jerk + Split Jerk
*Build in weight from moderate to heavy across the sets.

B. Four rounds for time of:
Run 360m
50 Air Squats

Photo: Best of luck to our Masters League competitors for their final WOD.

4 rounds: Row 500m 15 Deadball over the shoulder Bike 30 cal. 100 double unders -each exercise is individually timed. - 45 min time cap.

In three minutes: 21 Front Squats 60/40kg 21 Toes to bar Max reps burpees (over barbell) Rest 3 minutes In three minutes: 18 Front Squats 60/40kg 18 Toes to bar Max reps burpees (over barbell) Rest 3 minutes In three minutes: 15 Front Squats 60/40kg 15 Toes to bar Max reps burpees (over barbell) Rest 3 minutes In three minutes: 12 Front Squats 60/40kg 12 Toes to bar Max reps burpees (over barbell) Rest 3 minutes

EMOM x 5 minutes:
Min 1. 2 Cleans
Min 2. 4 Cleans
Min 3. 6 Cleans
Min 4. 8 Cleans
Min 5. 10 Cleans
*Complete 3 cycles
* Cleans are to be completed unbroken
* 5 minute rest between cycles
* Choose your own load and maintain for the cycle. Increment load each cycle.

A. EMOM x 10 minutes:
Gymnastics Pull *
* Choose your own movement and repetitions

B. Four cycles:
2:30 on/ 2:30 off:
Run 360 m
Max reps hand release push-ups

For time:
25 Toes to Bar
5 DB Push Press 22.5/15kg
20 Toes to Bar
10 DB Push Press
15 Toes to Bar
15 DB Push Press
10 Toes to Bar
20 DB Push Press
5 Toes to Bar
25 DB Push Press

EMOM x 30 minutes:
Min 1. Max Calorie Bike
Min 2. Rest
Min 3. Max rep Wall Ball 9/6kg
Min 4. Rest
Min 5. Max rep Burpees
Min 6. Rest

Reminder today is DRAFT day- IN-BOX OPEN
We encourage everyone to join in as this is suitable for all abilities.
SIGN UP HERE
Teams will be allocated at the end of the 5:30pm session- Check the FB members page for the live feed.

A. Shoulder Press 5 x 8-10 reps

B. Five rounds for time of:
7 Deadlift 100/65kg
50 Double-unders

Photo: Tim couldn’t be more excited about the DRAFT – Getting Open ready!!!

A. 7 sets for load:
1 Muscle Snatch + 1 Hang Power Snatch + 1 Hang Squat Snatch
* Complete as a complex.
*Less technical athletes complete:
1 Muscle Snatch +2 Hang Power Cleans + 2 Overhead Squats

B. 12 minutes to build to a heavy (not maximal) Snatch.
* Aim for 1 repetition each minute
* Add weight only to quality movement

Photo: Congratulations to Cal who has joined the Coastal 500 CLUB.
Joining the 500 CLUB is a huge achievement. Great work Cal!!!