PERFORMANCE: Skills and Technique
16 min EMOM – Spend approx 0:45 accumulating quality reps. PRACTICE and PROGRESS
- Pistol Squats
- Strict Chest to Bar
- Hollow/Superman hold
- Ring Dips
WOD: 7 SDHP (45/30)
3 Strict Press
7 Front Squats
7 min AMRAP
FITNESS: Skills and Technique
16 min EMOM – Spend approx 0:45 accumulating quality reps. PRACTICE and PROGRESS
- Double Unders
- Strict Pullups
- Hollow/Superman
- Ring Support holds
WOD: 7 KB SDHP (32/24)
7 Russian Swings
7 Gob Squats
7 min AMRAP
FRIDAY NIGHT – Come and cheer on the 20.3 crew @ 5:30pm. The Night Markets will be on just down the road so grab some dinner/drinks and join us.
MONDAY 28th – LABOUR DAY KIDS, 4:30pm and 5:30pm ARE ON!!!!! (NO MORNING CLASSES or Barbell)