Well done so far this week strong movers! It’s been awesome to see the records fall and PR’s set! Well done! Don’t forget to be ticking off your MSG OPS stuff when you meet a standard. The folder is at the front near the bag rack. Chat to a coach to get some guidance on how to do this if you’re not sure what to do 🙂

Also, if you’ve set a trackable PR, make sure you tick it off on the PR Board too!

Here’s today’s testing, and it’s our final lot for the week! Great work! Remember, if you’ve missed anything this week, you can come in tomorrow on Saturday and make it up. We’ll be running catchup at the 0730 session. For those people who came on Monday, there’ll be a special little extra something that you can do if you honestly feel up to it 🙂

A. Press
In 10mins, build to a 1RM

* If you can press 0.5xBW, you can tick off an MSG OPS

B. Deadlift
In 10mins, build to a 1RM

* If you can deadlift 1.5xBW, you can tick off an MSG OPS

C. “Helen”
3RFT:
– Run x 400m
– Kettlebell Swings x 21 @ m.24kg,f.16kg
– Pullups x 12

* If you can do Helen in <11:30min, you can tick off an MSG OPS

D. For Time:
– Butterfly Situps x 50

* If you can go unbroken for the butterfly situps, you can tick off an MSG OPS