Thanks to everyone who came and celebrated our 1st Birthday, for those who couldnt make there is cake in the fridge 😉

Next Sunday see’s 32 of us travelling to Ripon for the Yorkshire Spartan race, if your going and you havent recieved your confirmation email please let me know ASAP, Im taking payment all this week of £27 per head. Co-ordinating instructions and timings will be released this week, probably on tomorrows WOD page.

This WOD has been programmed by Hollie, the “GINGA NINJA”

Warm up

Run 800m, Stretch and mobilise

Hang Clean tekkers

Front Squat tekkers

3 rounds

• 10 Hang Cleans – PVC pipe/20kg bar
• 5 Front Squats
• 5 Press ups

WOD

AMRAP 12 mins:

• 12 Hang Cleans @ 42.5kg/60kg
• 9 Front Squats @ 42.5kg/60kg
• 6 Burpees

*Scale weight as needed*