5:30pm is 18.4
Thursday 15 Mar - 4 Rnd - 30sec Work/30sec Rest - PushUp, Toes To Bar, Dips
Strength - Power Snatch and Snatch
Wednesday 14 Mar - 20 Back Squat (60/40), 400m Run, 30 KettleBell Swing (32/24), 400m Run
Monday 12 Mar - 20 Min AMRAP - 10 Chest To Bar PullUp, 15 Box Jump, 20 Push Jerk (60/40)
Skills - Strict & Kipping HandStand PushUps
Sunday 11 Mar - Open Gym 2-4pm
If you still need to do 18.3 or if you would like to give it another go Open Gym is your chance.
Alternatively, you could come in and practice what might be coming up - HandStand PushUps, Snatches, WallBalls?
Saturday 10 Mar - 18.3
This week the open steps it up a notch in both skill and weight!
Scaled version is 2 Rnds - 100 Single Skip, 20 OverHead Squat (20/15), 100 Single Skip, 12 PullUp, 100 Single Skip, 20 Dumbbell Snatch (15/10), 100 Single Skip, 12 PullUp
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