Wednesday 18 Jan - 'Dae Han' - 3 Rnds - 800m Run with barbell (20/15), 3 Rope Climb, 12 Thruster (60/40)

Tuesday 17 Jan - 'CrossFit Total' - 1RM Back Squat, 1RM Press, 1RM DeadLift

Mon 16 Jan - 'Nate' - 20 min AMRAP - 2 MuscleUp, 4 HandStand PushUp, 8 KettleBell Swing (32/24)

Sunday 15 Jan - Open Gym - 2-4pm

Saturday 14 Jan - 'Partner WOD' - 1.2k Run, 1k Row, 200 KettleBell Swing (24/16), 200 SitUp, 100 OverHead Lunge Walk (20/15), 50 Box Jump, 50 Dumbbell Press (15/10), 50 Burpee

 Working with a partner one person does the reps while the other rests. Complete in any order and partition as required.

Friday 13 Jan - 60 OverHead Squat (40/30) with a 15 Double Under penalty for every rest

 Compare to 8 Sep
Strength - Thruster

Thursday 12 Jan - 2 Rnds - 100 Double Under, 3 Wall Climb, 6 Jumping Squat, 9 V Sit, 12 Pistol