Monday 23 Nov - 6 Rnds - Every 2:30sec - 200m Run, 5 Burpees. EMOM 12 Mins - Odd - 10 Barbell Row, 7 Strict Toes To Bar. Death by Plate Push

This weeks programming is bought to you by Samantha Drescher!

Sunday 22 Nov - Open Gym 2-4pm

Saturday 21 Nov - 24 Min AMRAP - 7 Dumbbell Clean & Jerk (15/10), 14 Burpee Box Step Over, 28 SitUp, 56 Double Under

 Caleb, a brand new baby brother for Evie and a son for Craig and Jess. Congratulations guys, what a beautiful little man!

The 24 Min AMRAP will run with the first 8 mins being 15sec work/15sec rest, the next 8 mins will be 30sec work/30sec rest, the final 8 mins will be 1 min work/1 min rest. There will then be a 3 min rest then 1 round for time.

Friday 20 Nov - EMOM - 10 Mins - 1 Snatch

Strength - Snatch Complex and PullUps

Thursday 19 Nov - 6 Rnd - 1 Rope Climb, 1x 10m Sled Push, 1x 60m Farmers Carry (32/24)

Strength - Sled Push and HandStand PushUp

Wednesday 18 Nov - 30-25-20-15-10 - DeadLift (90/60). 2-4-6-8-10 - MuscleUp

Strength - DeadLift

Tuesday 17 Nov - 'Partner WOD' - Tabata - AirBike, Row, KettleBell Swing (24/16), WallBall

16 Rnds of each exercise, alternating partner every 20sec