Run/Row/Skips(120 Singles)/Air Dyne
or Stationery Cycle 45 secs
200 m - 15 Push ups
200 m - 15 Sit ups
200 m - 15 Air Squats
200 m - 15 Back Extensions
200 m - 15 Alt Leg Lunge
60 GTOH 45/30 kg
-or-
50 Burpees
-or-
60 MB Squat Clean and Press 9/6 kg
-or- 50 Alt SA DB/KB Clean and Press
200 m - 15 Alt Leg Lunges
200 m - 15 Back Extensions
200 m - 15 Air Squats
200 m - 15 Sit ups
200 m - 15 Push ups
Scale weight and Reps to suit
I would ask that everybody has some respect for there fellow members. At the moment we give you a generous period of time to book a workstation in advance. This morning’s bookings, Saturday 8th, are c
"Thanks Ryan" Throw back wod today, rowing interupted. After what has been a heavy week there is not a barbell in sight this morning. Thirty minutes of rowing interupted every three minute by skipping
One week of May almost and dusted. Time is definitely running away with itself. Of course, being Friday, it is a team workout today. With a low rep count it is a fast and aggressive 25 minute "alterna