Saturday 4th November 2017 – St Johns Hill WOD   Kia Ora Team – this Saturday morning, we are going off site for some for our weekend WOD. Meet us at the bottom of St Johns Hill and we’ll take it from there. You can park across the road at the old St Hill Street Garden …

Friday 3rd November 2017   Skill – 10 x 8 Point Split Jerk Drills   Conditioning – 7 Min AMRAP 5 Squat Cleans 62.5/45 7 Box Jump 9 Shoulder to Overhead

Thursday 2nd November 2017   Strength – Overhead Squat 3-3-3-3   Conditioning – 5 Rounds for time: 200m Sprint 5 Strict Pull ups 8 Hang Snatch 50/35

Tuesday 31st October 2017   Conditioning – For time 400m run 30 Man Makers 400m Run 30 American Kettlebell Swings 400m Run 30 Box Jumps 400m Run 30 Toes to Bars 400m Run 30 Front Squats 50/35

Monday 30th October 2017   Strength – Snatch 2-2-2-2-2   Conditioning – 12 Min AMRAP 21 Wall balls 15 Double-unders 9 Chest to bar pull ups

Friday 27th October 2017   Strength – Back Squat 1RM   Conditioning – 3 rounds for time: 50 Double Unders 7 Overhead squat 80/50 7 Toes to bar