Rob and Laura will be moving on to start at a new box much closer to home next week. Both Rob and Laura have made huge progress since starting at CFH and it will be sad to see them leave. We will be heading to The Old Bell for around 20:00 this evening so grab a shower after the WOD and get yourself along to wish them both well!

1. Warm up/mobilise

2. WOD:

'Rob & Laura'

In teams of 3:

Run 1800m (Split into 200m Sprints each)

Then 2 rounds:

30 GTOH/DL 60kg (Men GTOH, Ladies DL)

45 Ring Dips (Sub Elbows Tight Press Up)

90 KB Swings 24/16

120 Squats

Then:

Run 1800m (Split into 200m Sprints each)

4. Recovery