Workout of the Day

For time, in teams of 3:
10 Rope Climbs, 15′
50 Front Squats, 35/25kg
50 Power Snatch, 35/25kg
100 Burpees
50 Shoulder to Overhead, 35/25kg
50 Power Cleans, 35/25kg
10 Rope Climbs, 15’

*During the barbell work & burpees there must always be an athlete on the rower - 400m at a time before swapping.

Extra Training

3 Rounds NOT for time:

30 GHD Sit ups

40 Hip Extensions

*** Log results on Beyond the Whiteboard ***

**Daily Scores**

Farewell Steve and B! We have thoroughly enjoyed getting to know you, coaching you and training along side you during your time in Oz. We know who to call if we ever need a couch to crash on while in England. We will miss you.  - Phil, Lil and everyone at CF Mitchy 

Farewell Steve and B! We have thoroughly enjoyed getting to know you, coaching you and training along side you during your time in Oz. We know who to call if we ever need a couch to crash on while in England. We will miss you. 
- Phil, Lil and everyone at CF Mitchy