Great work in 13.1 yesterday. ‘Nastics Day will spend 3 weeks involving the basics of the pull up and the handstand push up. Goats…herd ’em :-) And we have our first batch of ‘Fresh Meat’ arriving in the first of our 2016 Intro classes tomorrow. Be sure to welcome them CFN style with a smile and a nice word of encouragement , rather than a fearful glare through bloodshot eyes muttering ‘welcome to hell’ as you lie prone in litres of sweat post wod ;-)

Gymnastics

OTM 8

3 Strict Pull Up

3 HSPU

* Ring Row/Pull Up/ Chest To Bar

* Kipping/strict/ deficit

WOD

” Hades Wall ”

0-4 m

Odd Min : 10 Wall Ball

Even Min : 10 Kettlebell Swing (24/16)

4-8 m

Odd : 14 Wall Ball

Even : 14 Kettlebell Swing

8-12 m

Odd : 18 Wall Ball

Even : 18 Kettlebell Swing

12-16 m

Odd : 22 Wall Ball

Even : 22 Kettlebell Swing

16-20 m

Odd : 26 Wall Ball

Even : 26 KBS

Go as far as you can.

Score is TOTAL REPS

Compare to : 29/9/2015