Friday 14 Dec - Partner WOD - 22 Min AMRAP - 250m Row, 8 Burpee Over Rower

Strength - On The Minute - 10 Mins - 1 Snatch ( Power or Squat)

Tuesday 11 Dec - 15 Min AMRAP - 25 Toes Thru Rings, 50 Plate Over Head Lunge (20/15), 75 SitUp, 100 Double Under

Strength - Seated Press.
 Finisher - 3 Rnd - 30sec Ring Dip, 30sec Rest

Saturday 8 Dec - Partner WOD - 40 Min AMRAP - 100 WallBall, 100 Burpee, 100 Box Step Over (20/15)

One partner works, one rests, swap every minute

Monday 3 Dec - 9 Min AMRAP - 10 Toes To Bar, 15/10cal Row, 20 Dumbbell Snatch (22.5/15)

Strength - Back Squat
A Few Announcements!
1. Rowvember Winners are Harry (145,640) and Lol (140,774). Runners up Kienle (136,096) and Nina (138,569). Special mention to those who consistently rowed 20 mins everyday - Josephine, Maria and Amber.
2. The Trans Tasman Challenge Banner remains at CFD. Well done to everyone who contributed to the gyms score, securing us the win!
3. Session timings over the Xmas period have been posted.

Sunday 2 Dec - Open Gym 2-4pm

Well done Ruby, Jess, Rob, Alex, Kieren and Karlee for the great lifting at last weekends comp. 
The next one is the Australia Day long weekend.