Friday 4 Feb - WOD: 1 RM Sumo DeadLift

Skills WOD: AMRAP - 1 Rope Climb, 10m HandStand Walk, Max Set of Toes To Bar

Thursday 3 Feb - WOD: 4 Rounds - 10x10m Shuttle Run, 5x10m Lunge Step; 4 Rounds - 15/12 Cal Row, 50 Double Unders; 4 Rounds - 200m Run, 15 WallBalls

Wednesday 2 Feb - WOD: 600m Run, 60 KB Swing, 400m Run, 40 Box Step Up, 200m Run, 20 DeadBall Squat Clean

Core WOD: 2 Rounds - Hollow Hold, Atomic Sit Up, L-Sit, V-Sit

Tuesday 1 Feb - WOD: 7 min AMRAP - 3 Bar Muscle Up, 6 HandStand Push Up; Every 2 mins for 7 Rounds - 1 Power Clean, 7 Front Squat; 7 min AMRAP - 15 Push Press, 10 V-Sit

Monday 31 Jan - CFHQ WOD: 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 Thruster, 1 Push Press, 1 Push Jerk, 1 Split Jerk

Sunday 30 Jan - 10 - 11am Open Gym and WOD

📸 danielarphoto

WOD: 10min AMRAP - 15 WallBall, 10 V-Sit; 10min AMRAP - 15/12cals, 40 Lunge Step; 10min Cap - 2 Rounds - 15 WallBall, 10 V-Sit, 15/12Cals, 40 Lunge Step

Saturday 29 Jan - Partner WOD: 100cal Row, 100 Back Squat, 200 Double Unders, 100 Sit Up, 100cal Bike or Ski