So its that time of the month again! No No that time yet...jeez hold onto your horses boys!
:P

Benchmarking has raised its ugly head again and we will be benchmarking every day, a little by little. So make sure you attend a class every day and get those benchmarks in, so they don't creep up on you for you to do 4 in a session!

This is the calendar for the benchmarking

Monday - Max Hangs - all 3, 500m Row
Tuesday - Back, Front Squat 1Rm
Wednesday - Scoop Holds, Handstand, Run 500m
Thursday - Snatch, Clean and Jerk 1 RM
Friday - OHS 1RM (new Benchmark), Max Pull Ups, Push Ups
Saturday - REST
Sunday  -SPARRRRTAAAAAYY!

Monkeys, you may have noticed that WODs have not been posted for the last week and will not be posted till the start of Benchmark week. Don't be too surprised, we will be working on 3 key factors over next 2 weeks
1. False grip -  pulls, muscle ups
2. Hook Grip - Oly
3. Shoulder Stability - squats, hangs, presses

Keep Moving, Always or wait, for this month...keep hanging

Good Job on Muscle Up Monday Guys!
Some big pulling improvements today and Karen, you finally got that Back Squat bar in the middle - I'm so proud of you for doing that.

Anyway, here's today's WOD

1. Snatch 5 x 3

2a. BTN Strict Press 5 x 3
2b. Narrow Grip OHS 5 x 3

Conditioning:
3a. 100-80-60-40-20 Skips
3b. 5-10-15-20-25 Push Ups
4. Row 500m

Scoop Rocks x 50 @ 24/16kg
Dragon Flags x 5 min

Back Squat x 20 (WidowMaker)

Muscle Ups x 20min - AMRAP
if you cannot do muscle ups, you will complete
1 Pull Up, 1 Dip (or Push Up), 1 Muscle Up Descent (if you can)