Wednesday 3 Jan - 3 Rnds - 1 Min - Toes To Bar, 1 Min - Burpees, 1 Min - Rest. 3 Rnds - 1 Min - GHD Back Ext, 1 Min - V-Sit, 1 Min - Rest

Strength - Snatch

Tuesday 2 Jan - 21-15-9 - Dumbbell Thruster (15/10), Row (cal), Lateral Jump

Strength - Back Squat

All sessions times are back to normal

Monday 1 Jan - Open Gym 10am - 11:30am

There will be a 1 hour WOD starting at 10:30 for anyone who wants to join in. Otherwise, come in and do whatever you like, it's Open Gym.

Sunday 31 Dec - Rest Day

Saturday 30 Dec - Hopper Deck

Due to the gym flooding we missed out on Hopper Deck on Boxing Day, so we will do it today.

The Hopper Deck is a deck of cards with a different workout on each one. We will pick a card from the deck and read out the WOD. If one person in the group says 'no' the group will do 10 burpees then pick another card. We will continue to draw cards until nobody in the group says no. You can only say no once! 

Friday 29 Dec - 3 Rnds - 1 Min Toes Thru Rings, 30 Sec Rest, 1 Min Ring Dips, 30 Sec Rest, 1 Min Ring Rows, 30 Sec Rest. 2 Rnds - 1 Min Double Under, 30 Sec Rest, 1 Min Double Under, 30 Sec Rest

Thursday 28 Dec - 'Linda' 10-1 - DeadLift (1 1/2 body weight), Bench Press (body weight), Clean (3/4 body weight)