Wednesday 27 Nov - In 32 Mins - 50 Dumbbell Shoulder To OverHead (22.5/15), 40 Lateral Plate Jump, 30x 9m Shuttle Run, 20 Dumbbell Box Step Up (22.5/15), 10x 9m Plate OverHead Lunge Step (20/15). 3 Min Rest then in any time remaining AMRAP - 3 Strict Dip, 3 Strict PullUp, 6 Dip, 6 PullUp

Tuesday 26 Nov - ‘Happy 40th Ros’ - 4 Rnd - 10 HandStand PushUp, 10 Hang Snatch (40/30), 10 Burpee, 10 V-Sit, 40 Double Under. 3 Min Rest then 4 Min AMRAP - Partner Barbell Seated Press (20/15)

Thanks to Ros for this workout. It’s her 40th so it’s all of her favourite things!

Monday 25 Nov - 7 Min AMRAP - 11 DeadLift, 9 Toes To Bar

Strength - DeadLift

Sunday 24 Nov - Open Gym 2-4pm

Saturday 23 Nov - ‘Partner WOD’ - 400m Run, 40 Synchro Burpee, 100 WallBall, 40 Power Clean (50/35), 100 KettleBell Swing (24/16), 40 HandStand PushUp, 100cal Row, 40 Toes To Bar. 400m Run

Thanks to Em for this WOD!

Friday 22 Nov - 3 Rnds - 400m Run, 30 Box Jump. 2 Rnds - 400m Run, 20 HandStand PushUp. 1 Rnd - 400m Run, 10 MuscleUp

Thursday 21 Nov - 3 Rnds - In 90sec 15 Front Squat (60/40), Max Over The Bar Burpee, 30sec Rest. 3 Rnds - In 90sec - 10 OverHead Squat (60/40), Max Over The Bar Burpee, 30sec Rest

Strength - Front Squat and OverHead Squat