Just a reminder guys that we have a modified schedule this week – 

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Monday 24 Dec (Xmas Eve) 5.30am, 6.30am, 9.30am, 4.00pm Open Gym, 5.15pm, 6.15pm (NO 7.15PM)

Tuesday 25 Dec (Xmas) Closed

Wednesday 26 Dec (Boxing Day) Closed

Thursday 27 Dec 9.30am and 5.15pm

Friday 28 Dec 9.30am and 5.15pm

Saturday 29 Dec 7.00am Open Gym and 8.0am

Sunday 30 Dec – Closed

Monday 31 Dec – 9.30am only

Tuesday 1 Jan – Closed

Wednesday 2 Jan – resume normal schedule

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WORKOUT OF THE DAY

STRENGTH

A. Front Squat

EMOM for 8 minutes

5 Front Squats (at 60% of 1RM) + 10 Sit-Ups

Rest 3 minutes

B. Pulling EMOM

EMOM for 8 minutes

5 Strict Pull-Ups or 8 Ring Rows + 3 Burpees

C. Gymnastics Strength

3 x 5 Straight Leg Raise or Strict Toes to Bar

3 x 10 Kipping Swings

3 x 5-8 Unbroken Kipping Toes to Bar

3 x 8 Ring Dips