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Friday 3 July

Only one class today at 0900
---- We will not have a Saturday class due to the holiday. The base gym is having a color fun run. Please check with the gym if you are interested. 

WOD
Fight Gone Bad

Three rounds of:
Wall-ball 20/14
Sumo deadlift high-pull, 75/55
Box Jump, 20
Push-press, 75/55
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.