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Just reminding people we have our Christmas Day Wod going down at 7am on the 25th of course:) There will be a version for everyone to do, so make sure you come down and have a bit of fun before going on holiday. If you want to dress up you can but it isn’t mandatory:)

Make sure to look out for our Christmas/New Year specials which will be up and running soon.

Speedy and Jay will be coming back today so I am sure they will be floating around the gym a lot so come in and say hi and we will get some training done.

Stay up to date by following our Facebook page and Instagram where we post all our photos and videos of workouts, tips and other fun things we do. All dedicated to what goes onion and around the gym.

 

Christian

 

Thursday 22/12/16

Strength: 5 x 3

Paused Back Squats

1-2 sec pause at the bottom of each rep.

Build in weight

WOD: 3 Rounds for Time

400m Run

7 Muscle Upes

12 Push Jerks 50/35kg

Finisher: 3 Rounds of

30 sec Hanging L-sit

60 sec Prone Hold

90 sec Bottom of Squat

30 sec Rest