Check out the Strength Boards this week to get started on the new programmes which will be running for the next 12-15 weeks. The Beginners Strength Board is for those who are just getting started or have not followed a consistent programme before, it consists of two sessions per week. The Intermediate Strength Board is for those who have a little more experience and have already completed a programme similar to that of the Beginners Board, it consists of three sessions per week. Both of these Boards can be found behind the lifting platforms at the end of the Box.

Warm Up:
Row 1000m
Stretch & Mobilise

Hang Cluster Tekkers

WOD:
5 Rounds For Max Reps Of:
45 Seconds of Hang Clusters @ 30/42.5kg
Rest 15 Seconds
45 Seconds of Pull Ups
Rest 15 Seconds
45 Seconds of Double Unders
Rest 15 Seconds

* Scale WEIGHT as needed
* Scale PU’s for Band Assisted, Jumping or Ring Rows
* Scale DU’s for Single Unders