Saturday 1 Jul - 'Partner WOD' - 12Min AMRAP - DeadBall Over Shoulder. 12 Min AMRAP - Dumbbell Hang Clean & Jerk (15/10). 12 Min AMRAP - 200m Run

One Partner Works, One Rests, Swap Every Minute.
Weightlifting Comp at CFD this Sunday, starting at 11am.

 There will be no Open Gym tomorrow.

Friday 30 Jun - 30 Burpee PullUp, 30 Thruster (40/30), 30cal Row

Finisher - 1K Farmers Carry (24/16)

Thursday 29 Jun - 3 Wall Climb, 100 Double Under, 6 Wall Climb, 80 Double Under, 9 Wall Climb, 60 Double Under, 12 Wall Climb, 40 Double Under

Strength - Jerk

Wednesday 28 Jun - In 8 Min - 1K Run, In 7 Min - 800m Run, In 6 Min - 600m Run, In 5 Min - 400m Run, In 4 Min - 200m Run, In 3 Min - 10x10m Shuttle

Tuesday 27 Jun -. 0-10 Min - AMRAP - 5 Strict PullUp, 10 Strict HandStand PushUp, 15 Pistol. 10-20 Min - 2 RM DeadLift. 20-30 Min - AMRAP - 5 PullUp, 10 PushUp, 15 Squat

Monday 26 Jun - Open WOD 17.1 - 10 Dumbbell Snatch (22.5/15), 15 Burpee Box Jump Over, 20 Dumbbell Snatch, 15 Burpee Box Jump Over, 30 Dumbbell Snatch, 15 Burpee Box Jump Over, 40 Dumbbell Snatch, 15 Burpee Box Jump Over, 50 Dumbbell Snatch, 15 Burpee Box Jump Over

Strength - PullUp and Dip

Sunday 25 Jun - Open Gym 2-4pm

If anybody would like to register for the next Olympic weightlifting comp, to be held at CFD next Sunday, please let me know by email today, as registrations close Sunday night.