The gym is now closed for the annual holiday break and will reopen on 2 January 2018. Here is a workout that you can do in the park if you want to train. 

WOD
[A]  Run for 35 minutes
Every 5 minutes, stop and perform 15 burpees

Post distance completed

[COMPETITION TRAINING]
Take advantage of the de-load week and let your body rest. If you want to train and have access to equipment, this is the suggested additional work. Keep loads moderate and work technique.

[B] Back Squat
5-5-5-5-5
 

 Photo Credit: Jay Clark

Photo Credit: Jay Clark