• Aaron Osborne

Friday 3 May 2019

Fittest 3 people:

- 30-40 min body flush: row, ride, walk

- 20 min of mobility/stretching (ROMWOD)

- Bulk water (like every other day)

- 1 hour of full relaxed down time to yourself

-Good food

- Prepare yourself for the entire comp day (food, water, equipment, shoes, Rope, googles, towel, spare everything)

- Early sleep with minimal/zero screen time (phone, tv etc) after dinner.

Everyone else:

In pairs..

For Time:


DB Thrusters (2x22.5/15kg)

DB Burpee Box Step Overs (2x22.5/15kg - 24”/20”)

*Share the workload evenly, but in whatever rep scheme you’d like.


0412 419 092

4/23 Caloundra Rd, Caloundra West QLD 4551, Australia

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