Sunday 29 Nov - Open Gym 2-4pm

Stretching with Mel from 2pm!

Saturday 28 Nov - 3 Rnds - 10cal Bike Erg, 20 Box Jump, 10cal Ski Erg, 20 PullUp, 10cal Row, 20 Dumbbell Snatch (22.5/15), 10cal AirBike, 20 Ring PushUp

Friday 27 Nov - ‘Nate’ - 20 Min AMRAP - 2 MuscleUp, 4 HandStand PushUp, 8 KettleBell Swing (32/24)

Skills WOD - OTM 5 Mins - 10m HandStand Walk. OTM 4 Mins - 10 Pistol Squat. OTM 3 Mins - 10 Toes To Bar. OTM 2 Mins - 3 Strict MuscleUp. 1 Min AMRAP - Triple Unders

Thursday 26 Nov - In 15 Mins - 1000m Bike Erg, 500m Ski Erg, 500m Row, 40/25cal AirBike, 400m Run. In 15 Mins - 100 Double Under, 20 Burpee, 75 Double Under, 15 Burpee, 50 Double Under, 10 Burpee, 25 Double Under, 5 Burpee

Wednesday 25 Nov - Front Squat 5-3-5-3

 Finisher - 50 Ring Row, 50 Jumping Squat, 50 Dumbbell Push Press (15/10)

Tuesday 24 Nov - Partner WOD - 10 Min AMRAP - 2 DeadBall Over Shoulder (60/40), 2 DeadBall Squat Clean, 10m DeadBall Carry. 2 Min Rest. 10 Min AMRAP - AirBike. 2 Min Rest. 10 Min AMRAP - 5 PullUp, 10 PushUp

Monday 23 Nov - 3 Rnds - In 2 Mins - Run 200m, Max DeadLift (100/70). 1 Min Rest. In 2 Mins - Run 200m, Max Dumbbell OverHead Lunge Step (22.5/15). 1 Min Rest. In 2 Mins - Run 200m, Max Goblet Squat (24/16). 1 Min Rest.

Xmas timings are up!