| Mobility WOD | ||
| Muscle-up prep |
||
| "Nate" | ||
| Complete as many rounds in twenty minutes as you can of: | ||
| Level 3 | Level 2 | Level 1 |
| 2 Muscle-ups | 6 Pull-ups | 6 Pull-ups (band) |
| 4 Handstand Push-ups | 6 Knees-elbows | 6 Knee-raise |
| 8 KB swings 32/24kg | 6 Ring dips | 6 Ring dips (band) |
| 4 HSPU (abmat) |
4 HSPU (box) |
|
| 8 KB swing 24/16kg | 8 KB swing 16/12kg | |
Well Done Anna and Mark at the ATTA 30km Trial Yesterday!
| No | Name | Time out | Time back | Total time | Ave speed |
| 96 | Jason Pelham | 0:23:52 | 0:29:33 | 53:25:00 | 33.69 km/h |
| 77 | Mark Berry | 0:23:45 | 0:30:57 | 54:42:00 | 32.90 km/h |
| 68 | Anna Woodhouse | 0:26:47 | 0:34:22 | 1:01:09 | 29.44 km/h |
