Wednesday Workout

Hi all - back from the sun and ready to roll.  Classes are back to normal and thanks so much to Carolyn for holding the fort and looking after the gym.

Thanks to everyone for their kind wishes re my suprise win in BNE at the Hard'nup Challenge on the 15th Aug.  It was an awesome day and great to have the family there.

Wed WoD

Warm up - skipping swap 10 wall squat/10 mountain climbers/10 lunge
Technique - POSE running drills and KB OHS intro.

WOD
8x
30 sec kb exercise of choice
30 sec rest
30 sec bar taps
30 sec rest

Coastal CrossFit kindly had us to train with them during our holiday.  Thanks Chris.