Open Box from 8.30am -9:30am!!!! Due to the ‘Open’ being on for the next 3 weeks we are using this time for either repeating 18.3 or if you couldn’t get in Friday night, you can do the open wod Saturday morning


For those of you who would like to do a wod at 8:30am, we will put a few in a hat and pick one out as a surprise

7am : Barebell Free

  • Run 800m
  • 15 left leg pistol ( with KB or DB)
  • 15 right leg pistol
  • 25 Situps
  • 12 left leg pistol
  • 12 right leg pistol
  • 25 Situps
  • 9 right leg pistol
  • 9 left leg pistol
  • 25 situps
  • Run 800m

Rest then

  • 3 Rounds
  • 20m 2xKB Ovh carry
  • 10 side plank twist each side holding DB
  • 10 each side ring mountain climb (slow and controlled)



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