Please note your name down if you are interested in upcoming 10 week Body Transformation Challenge starting 1st October.  Also put your name down for our burpee fundraiser, BBQ, Saturday morning Wod on 9th September.  Would be great to have support!

Strength: 3RM Bench Press

  • 8 One Arm Row Each Side
  • 100m Sprint

Movement Technique

Wod: Hero Wod “Nate”

  • 20min AMRAP
  • 2 Muscle Ups (scaled 4 muscle up transitions or 4 pull-ups)
  • 4 Hand Stand Push Ups
  • 8 KB Swings (32/24)


Results (Click here)

Start here

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