Please remember that while “The Open” is still on, which means that next week “TEAM WOD” will be programmed on Thursday, and the usual class times (same as Monday, Tuesday & Wednesday) will apply. Friday is “OPEN GYM”, which is the best chance for anyone signed up to complete “20.4″. There will also be a “Beast WOD” on the Whiteboard, as well as “Catch Up” WOD’s from earlier in the week!

Warm Up:
Row 500m
Assault Bike 25 Calories
Stretch & Mobilise

Double Under Practice

Strict Pull Up Tekkers

10 Rounds for Max Reps of:
30 Seconds of Double Unders
30 Seconds Rest
30 Seconds of Strict Pull Ups
30 Seconds Rest
30 Seconds of Burpee Box Jumps @ 20/24″
30 Seconds Rest

* Scale DU’s for Single Unders if needed
* Scale STRICT PU’s for Band Assisted PU’s or Ring Rows (NO KIPPING)
* Scale HEIGHT as needed


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