It will be andfit’s 1st Birthday on the 4th of October. Please save the afternoon of Saturday the 6th of October in your diary as we’ll be having drinks and nibbles to celebrate. Then on the following Monday 8 October we’ll be kicking off our 8 week NO BREAD (this is an umbrella term that will include a bunch of things not just bread (-: ) challenge. This is going to be an awesome 8 weeks. We’ll be taking a bunch of measurements and will be doing a few benchmark workouts at the start and again at the end of the challenge. The big prize will be announced a bit closer to the time.

Strength:

Every minute for 10min do 5 heavy unbroken Jerks. They can be push jerks or split jerks. We will not be using squat racks, the bar needs to be cleaned from the ground to start the jerks (clean can be a power clean or a squat clean). Choose a weight that is challenging for 5 reps and stick with the weight for all 10 rounds.

WOD

21 – 15 – 9

Box jump

KB snatch (24/16kg)