WODs

A. Front squat 1 x 8 @ 60% 1 x 6 @ 65% 1 x 4 @[…]

Please note the box is closed today. All classes back to normal on Friday, 19 January ’18.

“Wham-Bam PAM-PAM” 30 min AMRAP 400m Run 20 MBC 9/7kg (facing wall to ensure NO curling) 10[…]

Gymnastics Focus: (for QUALITY) COMBINATION of levers, planche holds and pull-up holds.  

A. 5-minute AMRAP 15 cal Row 10 Thruster 95/65# * Rest 3 minutes B. 5-minute AMRAP 35[…]

Rest Day

Complete 3 rounds: 400m Farmer’s Carry (as heavy as possible) 10 Sandbag squats 400m Bearhug carry (as[…]