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PERFORMANCE+
WoD
30 Snatches (40/30)
30 Power Clean and Jerks (40/30)
30 Thrusters (40/30)

PERFORMANCE
WoD
30 Snatches (30/20)
30 Power Clean and Jerks (30/20)
30 Thrusters (30/20)

FITNESS
WoD
30 Hang Snatches (20/15)
30 Hang Power Clean and Jerks (20/15)
30 Thrusters (20/15)

Box Brief

**Dates for your Diary**

Sunday 14th @ 11am - Droitwich Half Marathon
Sunday 28th @ 10am - Stroke Association 10km Run

Friday 19th - Mon 22nd - Easter Long Weekend Closure

Mon 22nd - Bank Holiday Team Workout

Friday 24th - In House Mixed Pairs Friendly Throw-down & Drinks

- No Comments - Click to get involved

PERFORMANCE & PERFORMANCE+
Christine (Benchmark Series)
3 Rounds for time:
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20")

FITNESS
Christine (Benchmark Series)
3 Rounds for time:
500m Row
12 Deadlifts (3/4 Bodyweight)
21 Box Jumps (20" or lower)

Box Brief

**Dates for your Diary**

Sunday 14th @ 11am - Droitwich Half Marathon
Sunday 28th @ 10am - Stroke Association 10km Run

Friday 19th - Mon 22nd - Easter Long Weekend Closure

Mon 22nd - Bank Holiday Team Workout

Friday 24th - In House Mixed Pairs Friendly Throw-down & Drinks

- No Comments - Click to get involved

PERFORMANCE
Partner WoD
AMRAP 20:
20 Fronts Squats (80/50)
30 Chest to Bar Pull Ups
150 Double Unders

PERFORMANCE
Partner WoD
AMRAP 20:
20 Fronts Squats (60/40)
30 Pull Ups
100 Double Unders

FITNESS
Partner WoD
AMRAP 20:
20 Fronts Squats (40/30)
30 Partner Assisted Pull Ups / Ring Rows
100 Single Unders

Box Brief

**Dates for your Diary**

Sunday 14th @ 11am - Droitwich Half Marathon
Sunday 28th @ 10am - Stroke Association 10km Run

Friday 19th - Mon 22nd - Easter Long Weekend Closure

Mon 22nd - Bank Holiday Team Workout

Friday 24th - In House Mixed Pairs Friendly Throw-down & Drinks

- No Comments - Click to get involved

PERFORMANCE+
WoD
5 Rounds:
1 Minute Wall Balls (12/9)
1 Minute Dumbbell Push Press (22.5/15)
1 Minute Row
1 Minute Rest

PERFORMANCE
WoD
5 Rounds:
1 Minute Wall Balls (9/6)
1 Minute Dumbbell Push Press (15/10)
1 Minute Row
1 Minute Rest

PERFORMANCE
WoD
5 Rounds:
1 Minute Wall Balls (6/3)
1 Minute Dumbbell Push Press (10/8)
1 Minute Row
1 Minute Rest

Box Brief

**Dates for your Diary**

Sunday 14th @ 11am - Droitwich Half Marathon
Sunday 28th @ 10am - Stroke Association 10km Run
Saturday 27th @ 8:45 am - Malvern Half Marathon

- No Comments - Click to get involved

PERFORMANCE+
POWER CLEAN
Build to a heavy set of 3

WoD
5 Rounds:
10 Power Cleans (60/40)
10 Burpees

PERFORMANCE
POWER CLEAN
Build to a heavy set of 3

WoD
5 Rounds:
10 Power Cleans (50/35)
10 Burpees

FITNESS
POWER CLEAN
Build to a heavy set of 3

WoD
5 Rounds:
10 Power Cleans (40/30)
10 Burpees

Box Brief

**Dates for your Diary**

Sunday 14th @ 11am - Droitwich Half Marathon
Sunday 28th @ 10am - Stroke Association 10km Run
Saturday 27th @ 8:45 am - Malvern Half Marathon

- No Comments - Click to get involved

PERFORMANCE
TEAM OF 3
For Time (30 Minute Cap):

100 Pull-ups
100 Overhead Squats (35/25)
80 Box Jump Overs (24/20)
80 Thrusters (40/30)
60 Toes to Bar
60 Front Squats (50/35)
40 Burpee Box Jumps (24/20)
40 Clusters (60/40)

FINTESS
TEAM OF 3
For Time (30 Minute Cap):

100 Pull-ups
100 Overhead Squats (20/15)
80 Box Jump Overs (20/20)
80 Thrusters (30/25)
60 Knee Raises
60 Front Squats (40/30)
40 Burpee Box Jumps (20/20)
40 Clusters (50/35)

Box Brief

**Dates for your Diary**

Sunday 14th @ 11am - Droitwich Half Marathon
Sunday 28th @ 10am - Stroke Association 10km Run
Saturday 27th @ 8:45 am - Malvern Half Marathon

- No Comments - Click to get involved
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