WODs

15 min EMOM 1 Squat Snatch @ 65-75% of 1RM Rest 5 minutes 15 min EMOM 1[…]

4 Rounds for time: 30 Push-ups 20 Push Press 95/65# 30 Sit-ups

Please note Public Holiday hours: only ONE session today at 11AM 7 rounds for time of: 5[…]

Rest Day!

30 min EMOM 3 pull-ups + 5 push-ups + 7 air squats

“Scotty” 11 min AMRAP 5 Deadlifts 315/220# 18 Wall-balls 9/7kg 17 Burpees over bar

Olympic Lifting Focus: For QUALITY Burgener Warm-up (PVC only) Work each part of the warm up for[…]