Monday 5 Dec - 50-40-30-20-10 - KettleBell Swing (24/16), 25-20-15-10-5 - Box Jump Over, 10-8-6-4-2 - Ring Dip

Strength - Front Squat and Jerk

Sunday 4 Dec - Open Gym 2-4pm

Saturday 3 Dec - 'Fight Gone Bad' - 3 Rnd - 1 Min WallBall, 1 Min Sumo DeadLift HighPull (35/25), 1 Min - Box Jump, 1 Min - PushPress (35/25), 1 Min - Row

There is also the option to complete 5 Rnds of Fight Gone Bad - The Championship Edition!

Friday 2 Dec- 15 Min AMRAP - 20 Burpee, 20 Pistol Squat, 200m Run

Skills WOD - 3 Rnd - 3 Rope Climb, 30 DoubleUnder. 2 Rnd - 3 Bar MuscleUp, 20 Dumbbell Squat Snatch (20/15). 1 Rnd - 3 MuscleUp, 10 Triple Under

Thursday 1 Dec - 50 Strict PullUp, 10 GHD SitUp, 50cal Row, 10 GHD SitUp, 50 Strict HandStand PushUp

Strength - Turkish GetUp
The Christmas Hamper boxes will be collected at 6pm today (Thursday), if you haven't already please feel free to donate to them.
**Free Yoga** 7pm tonight.

Wednesday 30 Nov - 5 Rnd - Every 2 Min - 5 Back Squat, 3 Box Jump

Strength - Back Squat

Tuesday 29 Nov - 4 Rnd - 5 Push Jerk (50/35), 10 KettleBell DeadLift (32/24), 15 V-Sit

Strength - Press, Push Press, Jerk