9am Class ONLY and Open Gym at 10am

WORKOUT

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs 24″/20″
7 Thrusters 50/35/25kg
7 Chest-to-Bar Pull-Ups/Pull Ups/JPU

Rest until the running clock reaches 20:00, and then…

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Burpee Box Jump-Overs 24″/20″
9 Push Press 50/35/25kg
9 Ring Dips/Dip Station

EASTER/ANZAC DAY SCHEDULE CHANGE

FRIDAY APR 14 – 9AM CLASS 10AM OPEN GYM

SATURDAY APR 15 – CLOSED

SUNDAY APR 16 – CLOSED

MON APR 17 – 9AM CLASS 10AM OPEN GYM

TUESDAY APR 25 – 9AM CLASS 10AM OPEN GYM

BENCHMARK TRAINING

Games

“15.5”

27-21-15-9 reps for time of:
Row (calories)
Thrusters 43/30kg

More info HERE.

Hero

“T.U.P”

15-12-9-6-3 reps for time of:
61/43kg. power cleans
Pull-ups
61/43kg. front squats
Pull-ups

U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by an improvised explosive device on April 27, 2013, in Arian, Afghanistan. Simpson, nicknamed “The Unquiet Professional,” was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington.