Monday 17 Jan - WOD: AMRAP - 5 Wall Climb, 200m Run

Gymnastics Strength: 1 - 5 Strict Pull Ups

Strength: 3 RM Push Press

Sunday 16 Jan - 10 - 11am Open Gym and WOD

WOD: 3 Rounds - Cals, Burpee Box Jumps, Wall Balls

Saturday 15 Jan - Partner WOD: 7 Rounds - 1 Wall Climb, 6 Power Clean, 12 Back Squats, 10 Cals

Friday 14 Jan - WOD: AMRAP - 10 Wall Ball, 5 Knees to Elbows; AMRAP - 10 Dumbbell Snatch, 5 V-SIt; AMRAP - 10 Kettlebell Swing, 5 Super Man

Thursday 13 Jan - WOD: "The Ghost" 6 Rounds - 1min Rowing, 1min Burpees, 1min Double Unders, 1min Rest; then 1K Run,

Wednesday 12 Jan - WOD: 50 DeadLift, 40 Front Squat, 30 Push Jerk, 20 Sumo DeadLift HighPull, 10 Power Snatch

Skills WOD: Handstand Hold/Handstand Walking Practice

Strength: 1RM Dumbbell Snatch

Tuesday 11 Jan - WOD: 2 Rounds - 50 Squat, 7 Muscle Up

Static Holds: 3 Rounds - 40 sec Hang, 20 sec Rest, 40 sec Squat Hold, 20 sec Rest, 40 sec Top of Dip Hold, 20 sec Rest

Muscle Up Warm Up: OTM - odd: 1 Strict Pull Up, 3 Kipping Pull Up; even: 1 Strict Dip, 3 Kipping Dips

OTM - 5 Unbroken Low Ring Muscle Up Transition