Workout of the Day
A. 1RM high bar back squat
B. 12min alternating emom
1. 10 reverse lunges (challenge yourself)
2. 20 wallballs
3. 30s L-hang or 5 L pull-ups (strict)
Extra credit: 3×25 banded hip bridges
Weightlifting will be on at 19.15 on both Tuesday and Thursday. There will be no WOD on Tuesday at this time.
Saturday is girls WOD and CrossFit Kids at 11.15.
Next weekend (20th + 21st) the gym will be closed during regular hours due to us hosting a level 1 seminar. We can open the doors early (6-8AM) but you must be out by this time. Please speak to Iain or Gavin if you hope to train at this time.
Saturday is the Christmas night out! See you all there!