Ash, Jane, Carl A, Gio, and Simon all pushing hard through Tuesday's 'Death by 10m Shuttles'.

Open Gym: Train your weaknesses / Practice skills / Focus on Mobility / Catch up on a missed WOD / Chill out and socialise!

18:00-19:00 Coached Skills Focus Group: Dead Lift

19:00-20:00 Competition Training

Please note that this is NOT an Open Gym session. This session is geared towards people who are going to or intend on competing. If you wish to attend, you will be taking part in the class.

1. Skills: Rowing Sprint Starts.

2. Conditioning: In Pairs (1 Male, 1 Female)

WOD 1:
In a 12 minute window complete:
2 x 500m Row (each)
In the remaining time AMRAP DU 1 person working at a time, partners swap each time the other trips. Score is total DU.

Rest 2 Mins

WOD 2:
AMRAP 5: GTOH 60/42.5 (One person working at a time)

Rest 2 Mins

WOD 3:
ME Pull Ups (1 attempt each only)