Workout of the Day

Open Gym Only Fri arvo 4-5pm. No 5/6pm classes.
Xmas Party Fri 7pm @The Caxton ($10)
No 8am class Sat. Open Gym & Recovery BBQ 11am Snags, Bacon & Eggs.
Under Age Xmas Party Miss Kay’s Sun 5pm

3 rounds for time of:
Run 400 meters
12 Power snatch, 50/35kg
6 bar muscle-ups

Power Snatch
10 mins to find a 1RM for today

Extra Training
Ring Dips
3 x Max Effort

Log results on Beyond the Whiteboard
OR
Log your Results via your WODIFY account

saturday lifts .jpg