Wednesday 6 Jul - 20 Dumbbell Hang Power Clean & Jerk (20/15), 800m Run, 15 Dumbbell Hang Power Clean & Jerk, 600m Run, 10 Dumbbell Hang Power Clean & Jerk, 400m Run

Strength - High Hang Clean & Jerk, Clean Pull

Tuesday 5 Jul - 4 Rnd - 3 MuscleUp, 6 DeadLift (120/80), 9 Extra PushUp Burpee, 12 KettleBell Swing (32/24)

Strength - Static Holds

Monday 4 Jul - 'Jackie' - 1K Row, 50 Thruster (20/15), 30 PullUp

Strength - Press and PushPress

Sunday 3 Jul - Open Gym 2-4pm

Saturday 2 Jul - 4 Rnd - 1 Min - WallBall, 1 Min - Box Jump, 1 Min - Row, 1 Min - KettleBell Swing (24/16), 1 Min - Toes To Bar, 1 Min - Run, 2 Min Rest

Friday 1 Jul - Tabata - Row, PushUp, OverHead Lunge (20/15)

Strength - Snatch, Snatch Balance and Snatch DeadLift

There will be no 5:30pm session tonight, there will be fireworks though!

Thursday 30 Jun - 5 Rnd - 10 HandStand PushUp, 15 Front Squat (60/40)

                                               Skills WOD - Frog Stand, MuscleUp, Pistol