WOD: Friday

OPEN GYM 4pm & 5pm: ROPE CLIMB TECHNIQUE – The perfect time to dial in your skills. Especially for those that hit rope climbs for the first time on Saturday.

A. Power Snatch Technique (For quality build up to 80% of 1RM)
(15minutes)

B. Increment as far as possible in 10 minutes:
1 Bar Muscle-up (2-3-4-5-6…)
2 Alternating Dumbbell Snatch 22.5/15kg (4-6-8-10-12…)
Run 180m

*Scale: Choose the most difficult repeatable gymnastics pull.

Photo: A simple yet beautiful photo that represents so much – the support of two best mates competing in a sport they love. Coming across this one today, it bought tears to my eyes.
I have so much love and respect for both of these beautiful men and are so grateful they came into our lives- Brad & Greggy.
Thank you @Granttakesphotos for capturing this moment and so many more.

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