Monday 24th August
All outdoor classes now have 12 spaces!

Warm-up
4 rounds
5x Straight Arm Burpees
Sprint 100m (or 20s fast feet)
10x Air Squats
Sprint 100m (or 20s fast feet)
Metcon (Time)

3 RFT
10x Thruster RH
10x OHS RH
10x Burpees over DB
10x Thruster LH
10X OHS LH
10x Burpees over DB
———————
Scaled/Silvers:
3 RFT
10x Thruster RH
10x OHS broom handle
8x Burpees over DB
10x Thruster LH
10X OHS broom handle
8x Burpees over DB

“Last Monday of HomeWODs for many of us! But don’t worry, we know how attached you have grown to these home workouts so we plan to keep them going along with the video briefs for those of you who can’t make it into the gym!

Ok, so this WOD we are looking at mobility in the OH position for the single arm squat. The thruster that we all despise suddenly becomes our friend today! If this position is not happening with any weight, try just one arm overhead for the single o/h squat OR pop the weight to your shoulder in front rack and do the squats. The scaled/silvers option is a broom handle, grab that if you are looking to just get into an overhead position today that feels good. Aim to press hard into the ceiling no matter what option you choose with your arms locked out overhead and bicep to ear.
The burpees will be quick, no need to stand and open those hips, just keep low to the ground and get them done! All in we are looking at the fastest times being around 8 min, 10min for intermediate level and beginners let’s aim for 13min today!
Enjoy ”