Wednesday 13 Jan - 3 Rnds - Every 5 Mins - 2 Muscle Up, 4 DeadBall Over Shoulder (60/40), 6 DeadBall Clean (60/40), 8cal Row

Skills WOD - 3 Mins - Strict PullUp, 3 Mins - Strict HandStand PushUp, 2 Mins - Pistol Squat, 2 Mins - HandStand Walking, 1 Min - Shin Hops, 1 Min - Triple Unders. 1 Min Rest After Each.

Sunday 3 Jan - Open Gym 2-4pm

Bye Kel!
An absolute CFD legend who started with us in 2010.