**CHANGE TO THE SCHEDULE** For the next 3 weeks TEAM WOD will be programmed for a Thursday as oppose to a Friday. This is due to the CrossFit OPEN Workout being released on a Thursday evening meaning Friday will be your opportunity to hit the workout and this will be the programmed WOD, Fridays can also be used as OPEN GYM. Once the OPEN is over we will resume usual routine.

Warm Up:
45 Seconds of Row, Ski or Assault Bike
Rest 15 Seconds
45 Seconds of Air Squats
Rest 15 Seconds
x 3
Stretch & Mobilise

Team WOD:
10 Rounds for Max Reps of:
30 Seconds of Wallballs @ 6/9kg
30 Seconds Rest
30 Seconds of Double Unders
30 Seconds Rest
30 Seconds of Calorie Row, Ski or Assault Bike
30 Seconds Rest

* Scale WEIGHT as needed
* Scale DU’s for Single Unders

 

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