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] 10 x 80-yard shuttle sprints
Each for time. Rest as needed between efforts.

For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.

[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] EMOM 12
Squat Clean x 1
 

 Photo Credit: Jay Clark

Photo Credit: Jay Clark