Thursday 3 Dec - Partner WOD - 40 Min AMRAP - 500m Bike Erg, 400m Row, 300m Ski, 200m Run, 100m Sled Push (90/60), 50m Lunge Step

Wednesday 2 Dec - Every 4 Mins - 2 Rope Climb, 4 Power Snatch (60/40), 2 Wall Climb, 4 Clean & Jerk (60/40)

 Strength - Power Snatch and Power Clean & Push Jerk

Tuesday 1 Dec - 10-1 - Bench Press (40/30), Bent Over Row. 10-1 - KettleBell Swing (24/16), Goblet Squat. 10-1 - Knees To Elbows, Atomic SitUp

8 Min Cap for each, rest in any time remaining.

Monday 30 Nov - In 8 Mins - 100 Box Step Up (22.5/15), In time remaining AMRAP - 10 Dumbbell Push Jerk, 10 Dumbbell OverHead Lunge Step. 2 Min Rest. In 8 Mins - 100 Wall Ball, In time remaining AMRAP - 5 MedBall Clean, 5 Weighted SitUp

Strength - 1 Thruster, 1 Push Press, 1 Push Jerk, 1 Split Jerk

Thanks to CFHQ for the strength component.

Sunday 29 Nov - Open Gym 2-4pm

Stretching with Mel from 2pm!

Saturday 28 Nov - 3 Rnds - 10cal Bike Erg, 20 Box Jump, 10cal Ski Erg, 20 PullUp, 10cal Row, 20 Dumbbell Snatch (22.5/15), 10cal AirBike, 20 Ring PushUp

Friday 27 Nov - ‘Nate’ - 20 Min AMRAP - 2 MuscleUp, 4 HandStand PushUp, 8 KettleBell Swing (32/24)

Skills WOD - OTM 5 Mins - 10m HandStand Walk. OTM 4 Mins - 10 Pistol Squat. OTM 3 Mins - 10 Toes To Bar. OTM 2 Mins - 3 Strict MuscleUp. 1 Min AMRAP - Triple Unders