Supported by:
Alphafit equipment specialists www.alphafit.com.au
WOD gear athlete apparel Australia
RockTape
Blue Dinosaur Paleo Bars
ASN Mermaid Beach
Just a general warm up with cardio on the airdyne for 5 mins and some rolling and mashing. Cracked out some dynamic mobility through the joints then did 20mins of ladder work and between ladder drills gradually built to the starting weight for the high pulls.
A) Clean grip high pulls 3 sets of 5 @ 116kg
superset
4 depth jumps from 20"
B) 3 attempts at a max distance broad jump .
245m
C) 7 rounds for form
max sec HS hold
10 1sec pause ring rows.
*all holds between 37 and 45sec
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