Friday 18 Jun - 3 Rnds - Every 3 Mins - 10/7 cal Row, Max Pistol Squats. 1 Min Rest after each round.

Strength - Back Squat

Thursday 17 Jun - In 35 Mins - Run 1.2k then 30-20-10 - Cals (any machine), Double Unders (x3), Burpees. Then Run 1.2k. In any time remaining- Max Wall Climbs

Wednesday 16 Jun - 30 Muscle Ups (Alternate WOD - 8 Rnds - 30sec PullUps, 30sec Dips, 30sec Rest)

Strength - Snatch

Tuesday 15 Jun - 30 Hang Power Clean & Push Press (50/35)

Strength - 1 DeadLift, 1 Hang Power Clean, 1 Push Press, 1 Split Jerk

Monday 14 Jun - ‘White’ - 5 Rnds - 3 Rope Climb, 10 Toes To Bar, 21 Plate OverHead Walking Lunge (20/15), 400m Run

Session times are 8:30am and 4pm

Sunday 13 Jun - Open Gym 10-11am

Door open @10am. WOD starts @10:10am.

WOD - 50sec Work/10sec Rest, 40sec Work/20sec Rest, 30sec Work/30sec Rest

3 Rnds - AirBike or SkiErg, 3 Rnds - Goblet Squat, 3 Rnds - Row, 3 Rnds - SitUps

Monday public holiday timings are 8:30am and 4pm.

Saturday 12 Jun - ‘Filthy Fifty’ - 50 Box Jump, 50 Jumping PullUp, 50 KettleBell Swing (16/12), 50 Walking Lunge, 50 Knees To Elbows, 50 Push Press (20/15), 50 Back Extension, 50 WallBalls, 50 Burpees, 50 Double Unders