Wednesday 25 Nov - Front Squat 5-3-5-3

 Finisher - 50 Ring Row, 50 Jumping Squat, 50 Dumbbell Push Press (15/10)

Tuesday 24 Nov - Partner WOD - 10 Min AMRAP - 2 DeadBall Over Shoulder (60/40), 2 DeadBall Squat Clean, 10m DeadBall Carry. 2 Min Rest. 10 Min AMRAP - AirBike. 2 Min Rest. 10 Min AMRAP - 5 PullUp, 10 PushUp

Monday 23 Nov - 3 Rnds - In 2 Mins - Run 200m, Max DeadLift (100/70). 1 Min Rest. In 2 Mins - Run 200m, Max Dumbbell OverHead Lunge Step (22.5/15). 1 Min Rest. In 2 Mins - Run 200m, Max Goblet Squat (24/16). 1 Min Rest.

Xmas timings are up!

Sunday 22 Nov - Open Gym 2-4pm

Saturday 21 Nov - 3 Person Team WOD - 1K Run, 100 Power Clean (60/40), 100 PullUp, 150 Dumbbell Snatch (22.5/15), 150 Alternate Leg V-Sit, 200 KettleBell Swing (24/16), 200 Mountain Climber

Friday 20 Nov - 20 Min AMRAP - 15 Snatch Grip DeadLift (60/40), 10 Power Snatch, 5 OverHead Squat, 30 Double Unders

Strength - Power Snatch

Thursday 19 Nov - ‘Partner WOD’ - 20 Rnds - 250m Row, 10 Burpee