‘Grip and Rip’ today will feature at 6am, 7am and 1215pm classes only. Games WOD 14.4 will screen live in the lounge at 1pm. Barbie will be on so BYO meat and a cold cider to wash it down. Then 5pm its all on!!


3 Position Snatch (Floor/ Knees/Hang) 7 x 1 rep


” Grip and Rip”

Row 750 m

15 Hang Squat Snatch (50/30)

Row 500 m

12 Hang Squat Snatch

Row 250 m

9 Hang Squat Snatch

For Time .