*Thanks to everyone who joined in with the festivities over the weekend. We hope you all had a great time!

Five rounds for reps:
1 min. Kettlebell Swings 24/16kg
1 min. Burpees
1 min. 10m Shuttle Run
1 min. Rest

*Reminder: Please be at the Coolum water park at 9:30am for a 10:00am start. The evening Christmas party starts at 6:30pm at Your Place.

7:00am (1 session only this morning)
“Cindy”
AMRAP in 20 min of:
5 Pull-ups
10 Push-ups
15 Squats
*Gym record = 29 rounds.

Five rounds for time of:
15 Deadlift 80/55kg
15 Toes to Bar

Every 5 minutes for 5 rounds:
Run 400m
Max unbroken push-ups.
*Push-up are to be continuous movement ie. no extended pauses at the top.

A. Front Squat 5-5-5-5-5

B. Ascend as far as possible in 10 min
10 Front Squat 40/30kg
10 Burpee (over barbell)
10 Front Squat 50/37.50kg
10 Burpee
10 Front Squat 60kg/45kg
10 Burpee
10 Front Squat 70/52.5kg
10 Burpee
10 Front Squat 80/60kg
10 Burpee
Etc.
*Front Squats are cleaned from the ground.

A. Bent Over Row 8-8-8-8

B. Tabata Pull:
*Choose from Ring Rows, Pull-ups, Muscle-ups etc.

*Thanks to everyone who spectated or competed in WODStock over the weekend. We really appreciate your efforts!

For load/time:
10 Strict Press
Run 400m
20 Push Press
Run 400m
30 Push Jerk
Run 400m
20 Push Press
Run 400m
10 Strict Press

7:00am – Surprise!

8:00am – no session today due to WODStock on Sunday.

*Please don’t forget to bring $15 to cover the food being served at the Christmas party.

A. Halting Snatch Deadlift
*Build to a heavy set of 3.

B. Snatch Pull
*Build to a heavy set of 3.

C. Muscle Snatch
*Build to a heavy single.

*Advanced lifters will perform in reverse order (CBA).