Monday 12 July

 Gerard O.H.S Strength:

Weighted pullup 4 x 3 rep

W.O.D.

8 Burpee

8 Kettlebell swing(24/16)

8 Thruster (40/25)

12 minutes, as many rounds as possible.

Gerard has no issues with range of motion for overhead squats.  50kg for 3 reps is not bad for first time. (this was rep 3, knees came in and bar is a bit forward) potential for 60-70kg next time.  He also learnt to kip this week and managed 100 pull ups during ‘Nicole’ on Saturday.  One of a few potential firebreathers leaving the country soon…

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