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


Hang Power Snatch Tekkers
Overhead Squat Tekkers

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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