Saturday 7 Dec - 'Tabata Fight Gone Bad' - WallBall, Sumo DeadLift High Pull (35/25), Box Jump, PushPress (35/25), Row

Megan and Annie getting some work done at CF Mode while on holidays in Adelaide.
8 Rounds at each station, 20 seconds of Work followed by 10 seconds of Rest. Score is total reps, including calories on the rower.

Friday 6 Dec - 'Jackie' - 1K Row, 50 Thruster (20/15), 30 PullUp

Strength - Weighted Dip
Saturday 10am is the last intro session at CFD for the year. 

Thursday 5 Dec - 21-15-9 - WallBall, Reverse Burpee

Strength - Press and Turkish GetUp

Wednesday 4 Dec - 27 Min AMRAP - 20 Front Squat (60/40), 7 Ring Dip, 20 SitUp, 7 Toes To Bar

Tuesday 3 Dec - 4 x 4 Min AMRAP - 4 Strict HandStand PushUp, 8 MedBall Clean, 12 KettleBell Snatch (24/16)

1 Min Rest between AMRAP's
Strength - Snatch Balance

Monday 2 Dec - 3 Rnds - 800m Run, 5 Press (40/30), 10 Push Press, 15 Push Jerk

Strength - Clean & Jerk

Sunday 1 Dec - 2-4pm - Open Gym

No Pilates tomorrow