Term 2 Week 9 WOD 3 rounds 10 slow squats 10 slow ring rows -then- 3:00 – max burpees SKILL: Rope climbs Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]

Term 2 Week 9 WOD AMRAP in 12:00 4 x 25-meter shuttle run 10 incline push-ups or pushups 15 box jumps SKILL: 3x 30sec plank 15-second hollow hold 15 butterfly sit-ups Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]

Term 2 Week 8 WOD AMRAP in 10:00 250-meter row 10 pullups 10 dumbbell push presses SKILL: 3x 1:00min plank 10 toes through rings 10 supermen Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]

Term 2 Week 6 WOD AMRAP in 12:00 6 strict pull-ups 12 dumbbell hang power cleans 200-meter run SKILL: 3x 10 rotational medicine ball throws 10 bandy pull-aparts Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]

Term 2 Week 6 WOD 5 rounds 100-meter sprint => 10 push-ups Rest 1:00 SKILL: 3x 30-second side plank, left => 30-second side plank, right 15-30-second hollow hold Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]

Term 2 Week 5 No Classes this week due to Crossfit Regionals Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]