Thursday 16 Dec - WOD: 3 Rounds - 200m Run, 20 Box Step Up, 200m Run, 20 DB Push Press, 200m Run, 20 DB OverHead Lunge

Skills WOD: 7 Min AMRAP - 2 Ring Muscle Up, 5 Strict HandStand Push Up, 2 Bar Muscle Up, 10 Pistol Squat

Wednesday 15 Dec - Workout: 1K Run; 5 Rounds - 10 Box Jump Over, 20 Sledge Hits; 1K Run

Tuesday 14 Dec - Workout: 1 - 10 - 1 Pull Up, Push Up, Sit Up, Squat. In Any Time Remaining - Max Cals

Monday 13 Dec - WOD: AMRAP - 3 Power Snatch, 6 OverHead Squat, 9 Over The Bar Burpee, Every 5 Mins (including 3,2,1...go!) - 50 Double Unders.

📸 danielarphoto

OTM - 10Mins: 1 Power Snatch, 1 OverHead Squat

Sunday 12 Dec - 10 - 11am Open Gym and WOD

📸 danielarphoto

WOD: 100 Sit Ups, 40/30 Cal Row, 100 Ring Row, 40/30 Cal Air Bike, 100 Jumping Split Lunge, 40/30 Cal Ski Erg, 100m Burpee Broad Jump, 40/30 Cal Bike Erg

Saturday 11 Dec - 30 Hang Power Clean & Jerk, 40/30 Cal Row, 30 Front Squat, 40/30 Cal Bike or Ski, 30 Burpees, 600m Run, 30 V-Sit, 600m Run. In Any Time Remaining - Establish a 1RM Power Clean

📸 danielarphoto

Friday 10 Dec - "Diane" 21 - 15 - 9 DeadLift, HandStand Push up

📸 danielarphoto

Skills WOD: 3 Rounds - HandStand Walking, Triple or Double Unders