SCHEDULE CHANGE REMINDER!!!

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:
Ski 500m
Assault Bike 25 Calories
Stretch & Mobilise

JYD

Hang Power Snatch Tekkers
Overhead Squat Tekkers

WOD:
5 Rounds of:

3 Minute AMRAP of:
3 Hang Power Snatches @ 30/42.5kg
6 Overhead Squats @ 3o/42.5kg
9 Sit Ups

Rest 1 Minute

* Scale WEIGHT as needed
* Substitute HPS for 6 Alternating DB Hang Snatches if needed
* Substitute OHS for Alternating Front Rack Lunges or Front Squats if needed

 

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