Well done to these guys repping the Skull out West on Saturday. Our teams moved well and competed strongly in what was a pretty skilful and experienced ‘Beginners’ comp. With a little less than 3 months to the start of the 2017 Open this can be used as a great motivator in the run to Christmas. Keep up the hard work!


Back Squat 3 x 10 reps (build to a 10RM )

Weighted Pull Up 3 x 3 reps

Rest 3 minutes


” Hard Ball “

100 Wall Ball (13.5/9 kg )

* 15 Kettlebell Swing (32/24) every time you break.