W.O.D

"Michael"

3rds
800m run
50 abmat situps
50 Superman back ext

W.O.D

"The Quick and The Dead"
15 min AMRAP
12 DB lunges 2x50/35
12 Box Jump overs 24/20
12 DB PP 50/35
12 Box Step ups 24/20 1xDB
50 SOL carry

W.O.D

"""Dust Devil""
20-2Cal row/Bike
10-1 Ball slam
1 rope climb/rd

W.O.D

"Murph"

1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

*All to be performed with a 20lb vest

W.O.D

REMINDER only classes are at 06:00 and 08:30 today, the gym closes at 09:30 to prep floors.
NO CLASSES SATURDAY OR SUNDAY.
MURPH is MONDAY at 09:00 with potluck after - there is childcare for Murph 09:00-10:30

Teamwork Makes the Dream Work"

Teams of 3

10k Row
1 works 2 rest
Rotate every 500m

W.O.D

REMINDER only classes FRIDAY (tomorrow) are at 06:00 and 08:30.
NO CLASSES SATURDAY OR SUNDAY.
MURPH is MONDAY at 09:00 with potluck after - there is childcare for Murph 09:00-10:30

TONIGHT join us at Nicky Rottens after 4pm class to wish Steph farewell

"Farewell SWOLTERS!

20 min AMRAP
Teams of 2
30 Burpees
100 Du
30 snatch 95/65
30 Burpees
100 Du
30 snatch 115/75
30 Burpees
100 Du
30 snatch 135/95
30 Burpees
Max rds of
60 DU
6 snatch 155/105

W.O.D

Deadlift 3rm

""Milkshake""
12 min AMRAP
14 Ball slams 40/30
2 wall walks
50m Slam ball carry 40/30

W.O.D

"Rain Man"
EMOTMx24 min
1: strict HSPU 6
2: Bike 12/9 cal
3 2 Rope climbs
4: 20 Abmat situps"

W.O.D

Back squat 4x5 75%

"Race car"
3rds
25 wallballs
15 TTB
12 Box Jump overs 24/20

W.O.D

3 Deadlift EMOTMx8 70% stealth

"Sugar Daddy"
3rds
400m run
15 2xKBDL 70/53
5 Bar Muscle ups