Please remember that there will be no TEAM WOD at 7pm-8pm, this slot is now allocated to Competition Team training which will focus on preparing the 2 teams for DWF. If you want to WOD at this time the box will still be open so please still come in; however the class will not be coached and will be treat as OPEN GYM.

Warm up

Run 800m, Stretch and mobilise

WOD

Gorilla Warfare final Chipper – in pairs complete:

• 250 Air Squats
• 200 H/R Press ups
• 150 KB Swings @ 16kg/24kg
• 100 Ab-mat Sit ups
• 75 Power Snatches @ 20kg/35kg
• 50 Burpees

Lee & Hollie: 21:23 Rxd

TIME CAP on this WOD: 25 minutes

*SCALING OPTIONS WOULD BE TO REDUCE THE REP RANGE*