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
