Saturday 22 Mar - Open WOD 14.4 - 14 Min AMRAP - 60 Calorie Row, 50 Toes To Bar, 40 Wall Ball (9kg,10ft/6kg,9ft), 30 Clean (61/43), 20 MuscleUp

Another beauty from CFHQ!

WOD will be briefed at 8am and 3pm, doors will open 30mins prior to each session. 

Just when you thought the day couldn't get any better Utter Nutter's pop up stand will be there with Bullet Proof Coffee for pre WOD and delicious treats and icy poles for post WOD!

Friday 21 Mar - 400m MedBall Carry, 400m Farmers Carry (24/16), 400m Barbell OverHead Carry (20/15), 400m Run

Thursday 20 Mar - 500m Row then 3 Rnds - 6 Burpee PullUp, 12 PushPress (35/25), 18 Box Step Up

Strength - Bench Press and Snatch

Wednesday 19 Mar - 100m Run, 100m Lunge Walk, 50 SitUp, 50 MedBall Clean, 25 SumoDeadLift HighPull (32/24), 25 Knees To Elbows

Strength - Back Squat

Tuesday 18 Mar - 3 Rnd - 10 Clean & Jerk (50/35), 15 Lateral Jump, 10 PushUp, 1 Min Rest

Strength - Push Jerk and Split Jerk
Don't forget to enter your 14.3 scores tonight!

Monday 17 Mar - 4 Min AMRAP - 200m Run, 10 Burpee Box Jump Over, 20 Toes To Bar, 30 KettleBell Swing (24/16), 40 WallBall, 50 DoubleUnder. Rest 2 Mins. 6 Min AMRAP - 200m Run, 10 Burpee Box Jump Over, 20 Toes To Bar, 30 KettleBell Swing (24/16), 40 WallBall, 50 DoubleUnder. Rest 3 Mins. For Time - 200m Run, 10 Burpee Box Jump Over, 20 Toes To Bar, 30 KettleBell Swing (24/16), 40 WallBall, 50 DoubleUnder

Sunday 16 Mar - Open Gym 2-4pm

If you still need to do WOD 14.3 come in to Open Gym and get it done.
Monday is not an option to do 14.3, unless you have a valid reason why you could not make it in on the weekend i.e. emergency services shift worker.