Please remember that for the next 3 Weeks while “The Open” is going on there will be a slight change to our weekly schedule. All Classes on Thursday will be TEAM WOD instead of the usual “Open Gym”. “OPEN GYM” will be on Friday which will include “Beast WOD”, a chance to be complete and be judged for “19.3”, and a chance to Catch Up from any WODs you have missed!

Here is Wednesday’s WOD!

Warm Up:
Ski 500m
Assault Bike 1000m
Stretch & Mobilise

Bar Muscle Up Tekkers
Single Arm Russian Kettlebell Swing Tekkers

WOD:
5 Rounds for Max Reps of:

30 Seconds of Bar Muscle Ups
30 Seconds Rest
30 Seconds of Single Arm Russian Swings @ 16/24kg
30 Seconds Rest
30 Seconds of Burpees
30 Seconds Rest

* On the Single Arm Russian Swings, switch arms after every 5 Reps

* Scale BMU for Jumping Bar Muscle Ups
* Scale WEIGHT as needed